Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	8.7% 252kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	NA	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	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	13.4% 53.6μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	191% 1907mg	1000mg per day for Men 19-50 years
Copper	NA	87.8% 0.79mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	NA	45% 189mg	420mg per day for Men 19-50 years
Manganese	NA	129% 2.97mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	NA	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	NA	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Fried Tofu, prepared with calcium sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Fried Tofu, prepared with calcium sulfate 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 Fried Tofu, prepared with calcium sulfate:

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

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Fried Tofu, prepared with calcium sulfate:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.1 times more Potassium and 18.6 times more Sodium than Fried Tofu, prepared with calcium sulfate.
• While 7 oz of Fried Tofu, prepared with calcium sulfate contain 64.1 times more Calcium and 9.7 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 3 times more Carbohydrate than Fried Tofu, prepared with calcium sulfate.
• While 7 oz of Fried Tofu, prepared with calcium sulfate contain 2.1 times more Energy, 11.1 times more Fat, 17.5 times more Saturated Fat, 1.5 times more Fiber and 8.5 times more Protein than Frozen Roasted Potatoes with Salt.