Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Yuba, Dry tofu skin

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Yuba, Dry tofu skin: 56.6g

Dry soy beancurd sheets have 4.2 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Yuba, Dry tofu skin?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	NA	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	3.13% 4.08g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.14g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	0.063% 0.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.22% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.23% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	70.4% 21μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.38% 21.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.06% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	NA	206% 1.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14.8% 1.2mg	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	NA	29.6% 125mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	NA	25.2% 2.77mg	11mg per day for Men 19-50 years
Water	4.35% 161g	0.11% 3.9g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Yuba, Dry Tofu Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Yuba, Dry tofu skin?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Yuba, Dry tofu skin:

• Both Frozen Roasted Potatoes with Salt and Dry soy beancurd sheets have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Dry soy beancurd sheets have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Yuba, Dry tofu skin:

• 300 calories of Frozen Roasted Potatoes with Salt have 2.2 times more Potassium and 103.6 times more Sodium than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 3.4 times more Calcium and 4 times more Iron than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 15.2 times more Carbohydrate and 3.6 times more Fiber than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 4.2 times more Fat, 7.1 times more Saturated Fat and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Yuba, Dry tofu skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber