Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Raw Firm Tofu Prepared with Calcium Sulfate: 347g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	13.7% 4.38g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	126% 2.02g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	88.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	7.43% 9.65g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	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	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	21% 8g	38g per day for Men 19-50 years
Protein	14.3% 8g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	24.6% 0.32mg	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	25% 101μg	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	0.77% 0.69mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	237% 2372mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	146% 1.3mg	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	115% 9.24mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	178% 4.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	24.2% 823mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	110% 60.4μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	3.24% 48.6mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	49.6% 5.45mg	11mg per day for Men 19-50 years
Water	6.2% 230g	6.55% 242g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Raw Firm Tofu Prepared With Calcium Sulfate Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.5 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 38 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Firm Tofu Prepared with Calcium Sulfate contain 1.5 times more Vitamin B1 and 2.8 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate 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 Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Potassium and 24.6 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Firm Tofu Prepared with Calcium Sulfate contain 53.3 times more Calcium, 5 times more Copper, 4.3 times more Iron, 2.8 times more Magnesium, 7.6 times more Manganese, 2.4 times more Phosphorus, 35.3 times more Selenium and 4.7 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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 8.5 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Firm Tofu Prepared with Calcium Sulfate contain 1.8 times more Fat, 36.9 times more Omega 3, 17.3 times more Omega 6 and 7.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy, Saturated Fat 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
• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate