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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Fried Tofu	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	18.8% 0.24mg	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	9.57% 38.3μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18.6% 16.7mg	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	0.38% 0.057mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 5 ounces of Fried Tofu have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B9 and 3.4 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 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.
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Fried Tofu as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Fried Tofu have 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 Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Potassium and 24.4 times more Sodium than Fried Tofu.
• 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 Fried Tofu have 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 Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Carbohydrate than Fried Tofu.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6