Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Mori-nu firm silken tofu

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Mori-nu firm silken tofu: 807g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more energy per 100g than Mori-nu firm silken tofu. It has above average energy density when compared to other foods. Mori-nu silken tofu, firm having low energy density.

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Mori-nu firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	15% 19.4g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	14% 10.2g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	2.12% 0.81g	38g per day for Men 19-50 years
Protein	14% 7.8g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	6.82% 0.089mg	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	17% 68.3μg	NA	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	40.7% 36.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	26% 258mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	182% 1.64mg	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	29% 2.33mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	43% 301mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	NA	55μg per day for Men 19-50 years
Sodium	81% 1214mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	5.3% 196g	19% 705g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Mori-nu Firm Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Mori-nu firm silken tofu?

Lets compare vitamin content per 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Mori-nu firm silken tofu:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Vitamin B3, 6 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 2.1 times more Vitamin B1 and 3.4 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• 500 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Mori-nu firm silken tofu:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.2 times more Sodium than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 6.4 times more Calcium, 3.6 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium, 2.4 times more Phosphorus, 4 times more Zinc and 3.6 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Mori-nu firm silken tofu contain similar levels of Potassium per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.4 times more Carbohydrate and 8.9 times more Fiber than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 1.4 times more Fat, 11.4 times more Sugars and 7.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Mori-nu firm silken tofu offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber