Comparing Nutrients in 5 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Energy	7.87% 228kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	5.3% 3.86g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	10.8% 0.14mg	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	7.8% 31μg	9.57% 38.3μg	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	18.6% 16.7mg	0% 0mg	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	0.94% 0.14mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	62.7% 0.56mg	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	13.3% 1.06mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	92% 2.1mg	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	19.6% 137mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Fried Tofu:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 21.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Fried Tofu.
• While 5 oz of Fried Tofu contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.4 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 Fried Tofu provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Fried Tofu:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.2 times more Potassium and 24.4 times more Sodium than Fried Tofu.
• While 5 oz of Fried Tofu contain 28.6 times more Calcium, 2.7 times more Copper, 6.5 times more Iron, 2.1 times more Magnesium, 6.8 times more Manganese, 3 times more Phosphorus, 285 times more Selenium and 5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.1 times more Carbohydrate than Fried Tofu.
• While 5 oz of Fried Tofu contain 1.7 times more Energy, 3.9 times more Fat, 2.7 times more Saturated Fat, 74.8 times more Omega 3, 35.5 times more Omega 6, 9.4 times more Sugars, 1.7 times more Fiber and 7.5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6