Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	10% 290kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	62% 60.2g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	43.7% 0.57mg	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	15.4% 61.5μg	45.6% 183μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.3mg	1.54% 1.4mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	423% 4235mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	260% 2.34mg	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	15.4% 1.23mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	85.5% 359mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	318% 7.32mg	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	23% 161mg	137% 958mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B3 and 11 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 4.7 times more Vitamin B1, 8.6 times more Vitamin B2, 1.5 times more Vitamin B6 and 3 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 19 times more Potassium and 58.2 times more Sodium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 164.2 times more Calcium, 15.3 times more Copper, 15.7 times more Iron, 8.6 times more Magnesium, 23.5 times more Manganese, 6 times more Phosphorus, 108.6 times more Selenium and 14.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium
• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.9 times more Carbohydrate and 1.7 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 3.2 times more Energy, 6.1 times more Fat, 3.5 times more Saturated Fat, 126.5 times more Omega 3, 59.5 times more Omega 6 and 22.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6