Comparing Nutrients in 300 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

385g

Frozen Crinkle Cut French Fried Potatoes with Salt

206g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more energy per unit of mass than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), which is average in comparison to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Which food has more nutrients per 300 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

42%

44%

14%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

300 kcal ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Frozen Crinkle Cut French Fried Potatoes with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.5%16g

Fat

10.6%10.3g

16 gvs10.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.53%3.05g

Saturated Fat

8.02%2.57g

3.05 gvs2.57 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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40%0.64g

Omega 3

2.05%0.033g

0.64 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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33.2%5.65g

Omega 6

3.07%0.52g

5.65 gvs0.52 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.43%11g

Carbohydrate

38%49.2g

11 gvs49.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.2%2.3g

Sugars

0.6%0.43g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.3 gvs0.43 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.14g

NA gvs0.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.1%3.46g

Fiber

11%4.1g

3.46 gvs4.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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62%34.8g

Protein

8.6%4.8g

34.8 gvs4.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Frozen Crinkle Cut French Fried Potatoes with Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.2%0.23mg

Vitamin B1

18%0.22mg

Thiamine

0.23 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.6%0.24mg

Vitamin B2

5.85%0.076mg

Riboflavin

0.24 mgvs0.076 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.43%0.39mg

Vitamin B3

27.5%4.4mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs4.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.46%0.42mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

0.42 mgvs0.92 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B6

31%0.4mg

Pyridoxine

0.27 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18.3%73μg

Vitamin B9

16%63.7μg

Folates and Folic Acid

73 μgvs63.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.85%0.77mg

Vitamin C

17.6%16mg

Ascorbic acid

0.77 mgvs16 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.26%0.038mg

Vitamin E

1.37%0.21mg

Tocopherols and Tocotrienols

0.038 mgvs0.21 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.7%9.23μg

Vitamin K

3.6%4.3μg

Phytomenadione or phylloquinone

9.23 μgvs4.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Frozen Crinkle Cut French Fried Potatoes with Salt

77.3%773mg

Calcium

2.67%26.7mg

773 mgvs26.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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91%0.82mg

Copper

17.6%0.16mg

0.82 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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77.4%6.2mg

Iron

16%1.27mg

6.2 mgvs1.27 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%142mg

Magnesium

10.3%43mg

142 mgvs43 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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105%2.4mg

Manganese

14%0.32mg

2.4 mgvs0.32 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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66.5%465mg

Phosphorus

23.8%166mg

465 mgvs166 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.7%569mg

Potassium

23%781mg

569 mgvs781 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69.2%38μg

Selenium

1.87%1.03μg

38 μgvs1.03 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.08%46mg

Sodium

48%717mg

46 mgvs717 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29%3.2mg

Zinc

6.35%0.7mg

3.2 mgvs0.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.62%319g

Water

3.73%138g

319 gvs138 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.2 times more Vitamin B2 and 2.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 11.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 20.6 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 28.9 times more Calcium, 5.2 times more Copper, 4.9 times more Iron, 3.3 times more Magnesium, 7.5 times more Manganese, 2.8 times more Phosphorus, 37.1 times more Selenium, 4.6 times more Zinc and 2.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Potassium and 15.5 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 300 calories:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.6 times more Fat, 19.5 times more Omega 3, 10.8 times more Omega 6, 5.3 times more Sugars and 7.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.5 times more Carbohydrate than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Frozen Crinkle Cut French Fried Potatoes with SaltVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltFrozen Crinkle Cut French Fried Potatoes with SaltVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: