Comparing Nutrients in 100 calories Fried TofuVS Baked Red Potatoes

Weight per 100 calories

Fried Tofu

37g

Baked Red Potatoes

115g

Fried Tofu has 3.1 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Fried Tofu or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Fried Tofuvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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7.7%7.47g

Fat

0.18%0.17g

7.47 gvs0.17 g

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

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3.38%1.1g

Saturated Fat

0.14%0.046g

1.1 gvs0.046 g

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

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31%0.5g

Omega 3

1.08%0.017g

0.5 gvs0.017 g

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

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22%3.72g

Omega 6

0.33%0.056g

3.72 gvs0.056 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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2.52%3.3g

Carbohydrate

17.3%22.5g

3.3 gvs22.5 g

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

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1.4%1g

Sugars

2.27%1.64g

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

1 gvs1.64 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%0.52g

NA gvs0.52 g

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

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3.8%1.44g

Fiber

5.44%2.07g

1.44 gvs2.07 g

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

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12.4%6.97g

Protein

4.72%2.64g

6.97 gvs2.64 g

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

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Vitamins

Fried Tofuvs Baked Red Potatoes

0.041%0.37μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0.37 μgvs1.15 μg

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

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5.25%0.063mg

Vitamin B1

6.9%0.083mg

Thiamine

0.063 mgvs0.083 mg

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

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1.42%0.019mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.019 mgvs0.057 mg

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

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0.23%0.037mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.037 mgvs1.83 mg

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

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1.04%0.052mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.052 mgvs0.39 mg

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

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2.82%0.037mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.037 mgvs0.24 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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2.5%10μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

10 μgvs31 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

16%14.5mg

Ascorbic acid

0 mgvs14.5 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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0.099%0.015mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.015 mgvs0.092 mg

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

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2.4%2.9μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

2.9 μgvs3.2 μg

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

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Minerals

Fried Tofuvs Baked Red Potatoes

13.8%138mg

Calcium

1.03%10.3mg

138 mgvs10.3 mg

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

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16.4%0.15mg

Copper

22.2%0.2mg

0.15 mgvs0.2 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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22.5%1.8mg

Iron

10%0.8mg

1.8 mgvs0.8 mg

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

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5.3%22.2mg

Magnesium

7.66%32mg

22.2 mgvs32 mg

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

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24%0.55mg

Manganese

8.65%0.2mg

0.55 mgvs0.2 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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15%106mg

Phosphorus

12%82.8mg

106 mgvs82.8 mg

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

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1.6%54mg

Potassium

18.4%626mg

54 mgvs626 mg

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

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19%10.6μg

Selenium

10.6 μgvsNA μg

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

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0.4%5.93mg

Sodium

0.92%13.8mg

5.93 mgvs13.8 mg

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

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6.7%0.74mg

Zinc

4.18%0.46mg

0.74 mgvs0.46 mg

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

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0.51%18.7g

Water

2.4%88g

18.7 gvs88 g

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

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Lets compare vitamin content per 100 calories of Fried Tofu vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 49.5 times more Vitamin B3, 7.6 times more Vitamin B5, 6.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Fried Tofu.
Both Fried Tofu and Baked Whole Red Potatoes have similar amounts of Vitamin K per 100 kcal.
Both Fried Tofu as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Fried Tofu vs Baked Red Potatoes:

Fried Tofu has 13.3 times more Calcium, 2.2 times more Iron, 2.8 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Copper, 1.4 times more Magnesium, 11.6 times more Potassium and 4.7 times more Water than Fried Tofu.

Comparison of macro-nutrients per 100 calories:

Fried Tofu has 43.3 times more Fat, 23.5 times more Saturated Fat, 28.9 times more Omega 3, 66 times more Omega 6 and 2.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 6.9 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Fiber than Fried Tofu.
Both Fried Tofu and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
Both Fried Tofu as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Fried TofuVS OkaraBaked Red PotatoesVS OkaraFried TofuVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Fried TofuVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Fried Tofu or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: