Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tofu Yogurt	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	7.5% 1.28g	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	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	2.42% 1.76g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.2% 0.028mg	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	2.13% 8.5μg	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	3.94% 3.54mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tofu Yogurt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	NA	12% 0.11mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	NA	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	1.96% 66.6mg	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	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	NA	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.97% 110g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Tofu Yogurt 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 Yogurt:

• 5 oz of Tofu yogurt contain 1.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 9.6 times more Potassium and 8.5 times more Sodium than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 7.9 times more Calcium and 2.1 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 Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Energy, 1.6 times more Carbohydrate and 13 times more Fiber than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber