Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	7.7% 7.46g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	20% 3.4g	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	1.3% 1.67g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.4% 1g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.14% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.05% 0.12mg	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	3.2% 12.8μg	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	0% 0mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	31.5% 0.28mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.94mg	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	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	NA	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Tofu, extra firm, prepared with nigari per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Tofu, extra firm, prepared with nigari 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 Tofu, extra firm, prepared with nigari:

• Both Frozen Roasted Potatoes with Salt and Tofu, extra firm, prepared with nigari have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Tofu, extra firm, prepared with nigari:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.5 times more Potassium and 74.5 times more Sodium than Tofu, extra firm, prepared with nigari.
• While 5 oz of Tofu, extra firm, prepared with nigari contain 18.8 times more Calcium and 4.1 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Energy, 22.2 times more Carbohydrate and 2.6 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 5 oz of Tofu, extra firm, prepared with nigari contain 2.9 times more Fat, 5.5 times more Saturated Fat and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• 5 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate