Comparing Nutrients in 500 calories Tofu Yogurt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Tofu Yogurt: 532g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more energy per unit of mass than Tofu yogurt, which is average in comparison to other foods. Tofu Yogurt having average energy density.

Which food has more nutrients per 500 calories - Tofu Yogurt or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Tofu Yogurt	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	9.87% 9.57g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	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	65.3% 85g	63% 82g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	2.8% 1.06g	18% 6.85g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.98% 1.28mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	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	7.98% 32μg	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	14.8% 13.3mg	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	11% 1.65mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	62.8% 628mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	70.5% 5.64mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	NA	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	29% 202mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	11% 412g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tofu Yogurt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Tofu yogurt has 4.8 times more Vitamin E and 2.6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.7 times more Vitamin B3, 6.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 2 times more Vitamin C than Tofu yogurt.
• Both Tofu yogurt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Tofu yogurt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu Yogurt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Tofu yogurt has 14.1 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 40.4 times more Selenium, 1.4 times more Zinc and 1.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Phosphorus, 5.2 times more Potassium and 6.4 times more Sodium than Tofu yogurt.

Comparison of macro-nutrients per 500 calories:

• Tofu yogurt has 11.3 times more Omega 3, 5.5 times more Omega 6, 9.2 times more Sugars and 2.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Fat, 3.1 times more Saturated Fat and 6.4 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Tofu yogurt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.