Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	8.7% 252kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	NA	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	NA	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	1.94% 1.4g	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	13.6% 5.16g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.7% 0.16mg	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	4.47% 18μg	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	3.75% 3.37mg	0% 0mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	NA	44% 0.4mg	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	12.4% 0.99mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	NA	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	57.5% 1.32mg	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	NA	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Tofu, extra firm, prepared with nigari per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Tofu, extra firm, prepared with nigari:

• Both Frozen Roasted Potatoes with Salt and Tofu, extra firm, prepared with nigari have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.5 times more Potassium and 74.5 times more Sodium than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 18.8 times more Calcium and 4.1 times more Iron than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Energy, 22.2 times more Carbohydrate and 2.6 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 2.9 times more Fat, 5.5 times more Saturated Fat and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate