Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has above average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	88.5% 15g	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	7.44% 9.67g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	7.9% 5.74g	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	4.3% 1.64g	38g per day for Men 19-50 years
Protein	14% 7.8g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	32.8% 0.43mg	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	90% 361μg	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	1.82% 1.64mg	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	2.07% 0.31mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	91% 910mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	143% 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	29% 2.33mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	52.7% 221mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	139% 3.2mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	4.37% 65.6mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	47.7% 5.25mg	11mg per day for Men 19-50 years
Water	5.3% 196g	19.3% 715g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 22.4 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 3.2 times more Vitamin B2, 5.3 times more Vitamin B9 and 2.3 times more Vitamin K 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Potassium and 18.5 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 22.5 times more Calcium, 2.9 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 4.7 times more Manganese, 2.5 times more Phosphorus, 234.9 times more Selenium, 4.2 times more Zinc and 3.7 times more Water 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 lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 8.8 times more Carbohydrate and 4.4 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.9 times more Fat, 1.3 times more Saturated Fat, 36.1 times more Omega 3, 17.1 times more Omega 6 and 7.5 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber