Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	11% 319kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	1.64% 1.2g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	8.9% 5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	11% 0.14mg	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	11% 43.7μg	9.43% 37.7μg	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	26% 23.4mg	0.44% 0.4mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	47% 0.42mg	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	18.6% 1.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	54% 1.24mg	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	27.5% 192mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 7 oz

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

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Vitamin B1, 21.1 times more Vitamin B3, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 59 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 2 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.2 times more Potassium and 32.6 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 15.5 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 99 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Energy, 1.2 times more Fat, 1.4 times more Saturated Fat, 9.6 times more Carbohydrate and 2.6 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 9.3 times more Omega 3, 5.2 times more Omega 6 and 3.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6