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

Weight per 500 calories

Fried Tofu

185g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

311g

Fried Tofu has 1.7 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

500 kcal ▼

Macro Nutrients

Fried Tofuvs Oven-heated 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 .

Find Legumes rich in Energy

38.5%37.4g

Fat

16.4%16g

37.4 gvs16 g

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

Find Legumes rich in Fat

17%5.4g

Saturated Fat

10.5%3.36g

5.4 gvs3.36 g

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

Find Legumes rich in Saturated Fat

156%2.5g

Omega 3

3.5%0.056g

2.5 gvs0.056 g

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

Find Legumes rich in Omega 3

109%18.6g

Omega 6

5.17%0.88g

18.6 gvs0.88 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

12.6%16.4g

Carbohydrate

65.7%85.4g

16.4 gvs85.4 g

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

Find Legumes rich in Carbohydrate

6.95%5.04g

Sugars

1.24%0.9g

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

5.04 gvs0.9 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

%0.37g

NA gvs0.37 g

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

Find Legumes rich in Glucose

Sucrose

%0.53g

NA gvs0.53 g

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

Find Legumes rich in Sucrose

19%7.22g

Fiber

18.8%7.14g

7.22 gvs7.14 g

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

Find Legumes rich in Fiber

62.2%35g

Protein

14%7.8g

35 gvs7.8 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Fried Tofuvs Oven-heated 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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

26.2%0.31mg

Vitamin B1

31.6%0.38mg

Thiamine

0.31 mgvs0.38 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

7.12%0.093mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.093 mgvs0.096 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

1.16%0.19mg

Vitamin B3

41.4%6.63mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs6.63 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.2%0.26mg

Vitamin B5

30.5%1.52mg

Pantothenic acid

0.26 mgvs1.52 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

14%0.18mg

Vitamin B6

41%0.53mg

Pyridoxine

0.18 mgvs0.53 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

12.5%50μg

Vitamin B9

17%68.3μg

Folates and Folic Acid

50 μgvs68.3 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

40.7%36.6mg

Ascorbic acid

0 mgvs36.6 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.49%0.074mg

Vitamin E

2.07%0.31mg

Tocopherols and Tocotrienols

0.074 mgvs0.31 mg

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

Find Legumes rich in Vitamin E

12%14.4μg

Vitamin K

5.95%7.14μg

Phytomenadione or phylloquinone

14.4 μgvs7.14 μg

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

Find Legumes rich in Vitamin K

Minerals

Fried Tofuvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

69%689mg

Calcium

4.04%40.4mg

689 mgvs40.4 mg

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

Find Legumes rich in Calcium

82%0.74mg

Copper

50%0.45mg

0.74 mgvs0.45 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

113%9mg

Iron

29%2.33mg

9 mgvs2.33 mg

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

Find Legumes rich in Iron

26.5%111mg

Magnesium

20.7%87mg

111 mgvs87 mg

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

Find Legumes rich in Magnesium

120%2.77mg

Manganese

29.6%0.68mg

2.77 mgvs0.68 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

76%531mg

Phosphorus

43%301mg

531 mgvs301 mg

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

Find Legumes rich in Phosphorus

7.95%270mg

Potassium

43%1463mg

270 mgvs1463 mg

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

Find Legumes rich in Potassium

96%52.8μg

Selenium

0.56%0.31μg

52.8 μgvs0.31 μg

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

Find Legumes rich in Selenium

1.98%29.6mg

Sodium

81%1214mg

29.6 mgvs1214 mg

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

Find Legumes rich in Sodium

33.5%3.7mg

Zinc

11.3%1.24mg

3.7 mgvs1.24 mg

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

Find Legumes rich in Zinc

2.53%94g

Water

5.3%196g

94 gvs196 g

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

Find Legumes rich in Water

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

Fried Tofu has 2 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 35.8 times more Vitamin B3, 5.9 times more Vitamin B5, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Fried Tofu.
Both Fried Tofu and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Fried Tofu as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

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

Fried Tofu has 17.1 times more Calcium, 1.6 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 4.1 times more Manganese, 1.8 times more Phosphorus, 169.9 times more Selenium and 3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.4 times more Potassium, 41 times more Sodium and 2.1 times more Water than Fried Tofu.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 2.3 times more Fat, 1.6 times more Saturated Fat, 44.6 times more Omega 3, 21.2 times more Omega 6, 5.6 times more Sugars and 4.5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.2 times more Carbohydrate than Fried Tofu.
Both Fried Tofu and Oven-heated 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 Oven-heated 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 OkaraOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS OkaraFried TofuVS Frozen Roasted Potatoes with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Roasted Potatoes with Salt

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: