Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 641g

Frozen Roasted Potatoes with Salt have 1.6 times more energy per 100g than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tofu, firm, 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	7.35% 7.13g	27.6% 26.7g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	NA	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	NA	55.4% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	14% 18.3g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	5.3% 3.85g	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	27% 10.2g	15% 5.77g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35% 0.46mg	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	NA	30.4% 122μg	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	7.44% 6.7mg	1.42% 1.3mg	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	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	5.9% 59mg	129% 1288mg	1000mg per day for Men 19-50 years
Copper	NA	152% 1.37mg	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	24.6% 1.97mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	NA	56.5% 237mg	420mg per day for Men 19-50 years
Manganese	NA	174% 4mg	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	111% 776mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	NA	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	NA	48.4% 5.32mg	11mg per day for Men 19-50 years
Water	7.24% 268g	14.4% 532g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Tofu, Firm, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Both Frozen Roasted Potatoes with Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Frozen Roasted Potatoes with Salt have 1.9 times more Potassium and 15.3 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 21.8 times more Calcium, 5.2 times more Iron and 2 times more Water than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 5.6 times more Carbohydrate and 1.8 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 3.8 times more Fat, 7.7 times more Saturated Fat and 6.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 500 calories.