Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	8.7% 252kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	7.82% 2.5g	32g per day for Men 19-50 years
Omega 3	NA	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	NA	50.7% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	4.24% 5.5g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	61% 34.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raw Firm 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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.73% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	14.4% 57.5μg	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	0.44% 0.4mg	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	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	136% 1355mg	1000mg per day for Men 19-50 years
Copper	NA	83.3% 0.75mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	NA	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	NA	102% 2.34mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	NA	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Raw Firm 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 Raw Firm 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 Raw Firm Tofu Prepared with Calcium Sulfate:

• Both Frozen Roasted Potatoes with Salt and Raw Firm Tofu Prepared with Calcium Sulfate have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Raw Firm 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 Raw Firm Tofu Prepared with Calcium Sulfate:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Potassium and 21.3 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 45.5 times more Calcium and 5.3 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 9.4 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 4.8 times more Fat, 7.6 times more Saturated Fat and 7.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy and Fiber per seven ounces.