Comparing Nutrients in 500 calories Fried TofuVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Fried Tofu

185g

Frozen Crinkle Cut French Fried Potatoes with Salt

343g

Fried Tofu has 1.8 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Fried Tofu or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

500 kcal ▼

Macro Nutrients

Fried Tofuvs Frozen Crinkle Cut French Fried Potatoes with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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38.5%37.4g

Fat

17.6%17g

37.4 gvs17 g

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

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17%5.4g

Saturated Fat

13.4%4.28g

5.4 gvs4.28 g

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

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156%2.5g

Omega 3

3.42%0.055g

2.5 gvs0.055 g

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

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109%18.6g

Omega 6

5.1%0.87g

18.6 gvs0.87 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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12.6%16.4g

Carbohydrate

63%82g

16.4 gvs82 g

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

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6.95%5.04g

Sugars

0.99%0.72g

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

5.04 gvs0.72 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

%0.24g

NA gvs0.24 g

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

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Sucrose

%0.48g

NA gvs0.48 g

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

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19%7.22g

Fiber

18%6.85g

7.22 gvs6.85 g

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

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62.2%35g

Protein

14.3%8g

35 gvs8 g

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

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Vitamins

Fried Tofuvs Frozen Crinkle Cut French Fried Potatoes with Salt

0.21%1.85μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.85 μgvs0 μg

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

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26.2%0.31mg

Vitamin B1

30.3%0.36mg

Thiamine

0.31 mgvs0.36 mg

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

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7.12%0.093mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.093 mgvs0.13 mg

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

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1.16%0.19mg

Vitamin B3

46%7.33mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs7.33 mg

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

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5.2%0.26mg

Vitamin B5

30.7%1.53mg

Pantothenic acid

0.26 mgvs1.53 mg

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

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14%0.18mg

Vitamin B6

51.6%0.67mg

Pyridoxine

0.18 mgvs0.67 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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12.5%50μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

50 μgvs106 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%0mg

Vitamin C

29.3%26.4mg

Ascorbic acid

0 mgvs26.4 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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0.49%0.074mg

Vitamin E

2.3%0.34mg

Tocopherols and Tocotrienols

0.074 mgvs0.34 mg

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

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12%14.4μg

Vitamin K

6%7.2μg

Phytomenadione or phylloquinone

14.4 μgvs7.2 μg

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

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Minerals

Fried Tofuvs Frozen Crinkle Cut French Fried Potatoes with Salt

69%689mg

Calcium

4.45%44.5mg

689 mgvs44.5 mg

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

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82%0.74mg

Copper

29.3%0.26mg

0.74 mgvs0.26 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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113%9mg

Iron

26.5%2.12mg

9 mgvs2.12 mg

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

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26.5%111mg

Magnesium

17%72mg

111 mgvs72 mg

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

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120%2.77mg

Manganese

23.4%0.54mg

2.77 mgvs0.54 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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76%531mg

Phosphorus

39.6%277mg

531 mgvs277 mg

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

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7.95%270mg

Potassium

38.3%1301mg

270 mgvs1301 mg

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

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96%52.8μg

Selenium

3.1%1.7μg

52.8 μgvs1.7 μg

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

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1.98%29.6mg

Sodium

79.7%1195mg

29.6 mgvs1195 mg

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

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33.5%3.7mg

Zinc

10.6%1.16mg

3.7 mgvs1.16 mg

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

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2.53%94g

Water

6.2%230g

94 gvs230 g

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

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Lets compare vitamin content per 500 calories of Fried Tofu vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Fried Tofu has 2 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 1.4 times more Vitamin B2, 39.6 times more Vitamin B3, 5.9 times more Vitamin B5, 3.7 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Fried Tofu.
Both Fried Tofu and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 500 kcal.
Both Fried Tofu 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 500 kcal.

Comparing minerals per 500 calories for Fried Tofu vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Fried Tofu has 15.5 times more Calcium, 2.8 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 5.1 times more Manganese, 1.9 times more Phosphorus, 30.8 times more Selenium and 3.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.8 times more Potassium, 40.3 times more Sodium and 2.5 times more Water than Fried Tofu.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 2.2 times more Fat, 1.3 times more Saturated Fat, 45.5 times more Omega 3, 21.4 times more Omega 6, 7 times more Sugars and 4.3 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 5 times more Carbohydrate than Fried Tofu.
Both Fried Tofu and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Fiber per 500 kcal.
Both Fried Tofu as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Fried TofuVS OkaraFrozen Crinkle Cut French Fried Potatoes with SaltVS OkaraFried TofuVS 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 500 calories Fried TofuVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Fried Tofu or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: