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

Weight per 500 calories

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more energy per unit of mass than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), which is average in comparison 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 - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	31% 30.2g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	126% 2g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	88.5% 15g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.44% 9.67g	63% 82g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	0.99% 0.72g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	4.3% 1.64g	18% 6.85g	38g per day for Men 19-50 years
Protein	105% 58.8g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	51.6% 0.67mg	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	90% 361μg	26.5% 106μg	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	1.82% 1.64mg	29.3% 26.4mg	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	0.55% 0.082mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	91% 910mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	29.3% 0.26mg	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	114% 9.1mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	52.7% 221mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	23.4% 0.54mg	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	108% 754mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.6mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	47.7% 5.25mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	19.3% 715g	6.2% 230g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 2.4 times more Vitamin B2, 3.4 times more Vitamin B9 and 2.3 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 16.1 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 20.4 times more Calcium, 4.9 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 5.9 times more Manganese, 2.7 times more Phosphorus, 42.6 times more Selenium, 4.5 times more Zinc and 3.1 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Potassium and 18.2 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 1.8 times more Fat, 36.8 times more Omega 3, 17.3 times more Omega 6 and 7.3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.5 times more Carbohydrate and 4.2 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6