Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Koyadofu	40%	52%	8%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Koyadofu	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	NA	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	NA	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	11% 14.2g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	NA	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	9.7% 3.7g	27% 10.2g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	133% 74.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Koyadofu	Recommended Dietary Allowance
Vitamin A	NA	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31% 0.41mg	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	32.6% 130μg	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	2.68% 2.4mg	1.1% 0.99mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Koyadofu	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	NA	186% 1.67mg	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	8.86% 0.71mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	NA	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	NA	227% 5.23mg	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	98% 685mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	NA	140% 77μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	NA	63% 6.95mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Koyadofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Koyadofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Koyadofu:

• Both Frozen Roasted Potatoes with Salt and Dried-frozen Tofu have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Dried-frozen Tofu have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Koyadofu:

• 5 ounces of Frozen Roasted Potatoes with Salt have 22.5 times more Potassium and 49.7 times more Sodium than Koyadofu.
• While 5 oz of Dried-frozen Tofu contain 24.3 times more Calcium and 19.5 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.6 times more Carbohydrate than Koyadofu.
• While 5 oz of Dried-frozen Tofu contain 3.8 times more Energy, 16.8 times more Fat, 26.3 times more Saturated Fat, 2.8 times more Fiber and 23.6 times more Protein than Frozen Roasted Potatoes with Salt.