Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Fried Tofu

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Fried Tofu: 185g

Fried Tofu has 1.8 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is high in comparison to other foods. Frozen Crinkle Cut French Fried Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Fried Tofu?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	38.5% 37.4g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	6.95% 5.04g	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	0% 0g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	19% 7.22g	38g per day for Men 19-50 years
Protein	14.3% 8g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	7.12% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.5% 106μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.3% 0.34mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	82% 0.74mg	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	26.5% 2.12mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	120% 2.77mg	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	39.6% 277mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	7.95% 270mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	1.98% 29.6mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	6.2% 230g	2.53% 94g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Fried Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Fried Tofu?

Lets compare vitamin content per 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Fried Tofu:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 39.6 times more Vitamin B3, 5.9 times more Vitamin B5, 3.7 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Fried Tofu.
• While 500 kcal of Fried Tofu contain 2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Fried Tofu provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 500 calories of Fried Tofu have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Fried Tofu:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 4.8 times more Potassium and 40.3 times more Sodium than Fried Tofu.
• While 500 kcal of Fried Tofu contain 15.5 times more Calcium, 2.8 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 5.1 times more Manganese, 1.9 times more Phosphorus, 30.8 times more Selenium and 3.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium
• 500 calories of Fried Tofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 5 times more Carbohydrate than Fried Tofu.
• While 500 kcal of Fried Tofu contain 2.2 times more Fat, 1.3 times more Saturated Fat, 45.5 times more Omega 3, 21.4 times more Omega 6 and 4.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Fried Tofu offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6