Comparing Nutrients in 5 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.7% 108kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.04% 2.65g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	1.35% 0.98g	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	1.1% 0.43g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	NA	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	5.3% 21.3μg	NA	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	0.16% 0.14mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	49.6% 496mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	NA	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	95% 7.6mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	NA	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	19.6% 137mg	NA	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	NA	11mg per day for Men 19-50 years
Water	3.24% 120g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Roasted Potatoes with Salt:

• Both Raw Regular Tofu Prepared with Calcium Sulfate and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 23.3 times more Calcium, 10.7 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.7 times more Potassium and 42.6 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 2.6 times more Fat, 4.1 times more Saturated Fat and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Energy, 14 times more Carbohydrate and 8.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber