Comparing Nutrients in 500 calories Raw Regular Tofu Prepared with Calcium Sulfate VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Raw Regular Tofu Prepared with Calcium Sulfate: 658g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.1 times more energy per unit of mass than Raw Regular Tofu Prepared with Calcium Sulfate, which is above average in comparison to other foods. Raw Regular Tofu Prepared with Calcium Sulfate having average energy density.

Which food has more nutrients per 500 calories - Raw Regular Tofu Prepared with Calcium Sulfate or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	5.63% 4.08g	1.24% 0.9g	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	0% 0g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	5.2% 1.97g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	95% 53g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.95% 0.45mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	41% 0.53mg	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	24.7% 99μg	17% 68.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.73% 0.66mg	40.7% 36.6mg	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	0.44% 0.066mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.8μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	230% 2303mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	50% 0.45mg	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	441% 35.3mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	29.6% 0.68mg	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	91% 638mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	106% 58.6μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	3.07% 46mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	15% 556g	5.3% 196g	3700g per day for Men 19-50 years

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

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.2 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.2 times more Vitamin B3, 3.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 55.7 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

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

• Raw Regular Tofu Prepared with Calcium Sulfate has 57 times more Calcium, 2.8 times more Copper, 15.1 times more Iron, 2.3 times more Magnesium, 5.9 times more Manganese, 2.1 times more Phosphorus, 188.5 times more Selenium, 4.2 times more Zinc and 2.8 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Potassium and 26.4 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 500 calories:

• Raw Regular Tofu Prepared with Calcium Sulfate has 2 times more Fat, 1.4 times more Saturated Fat, 37.5 times more Omega 3, 17.8 times more Omega 6, 4.5 times more Sugars and 6.8 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.9 times more Carbohydrate and 3.6 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.