Comparing Nutrients in 100 calories Raw Regular Tofu Prepared with Calcium SulfateVS Baked Red Potatoes

Weight per 100 calories

Raw Regular Tofu Prepared with Calcium Sulfate

132g

Baked Red Potatoes

115g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Raw Regular Tofu Prepared with Calcium Sulfate or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Raw Regular Tofu Prepared with Calcium Sulfate

39%

52%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Raw Regular Tofu Prepared with Calcium Sulfatevs 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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6.5%6.3g

Fat

0.18%0.17g

6.3 gvs0.17 g

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

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2.84%0.91g

Saturated Fat

0.14%0.046g

0.91 gvs0.046 g

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

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26.2%0.42g

Omega 3

1.08%0.017g

0.42 gvs0.017 g

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

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18.4%3.13g

Omega 6

0.33%0.056g

3.13 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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1.9%2.46g

Carbohydrate

17.3%22.5g

2.46 gvs22.5 g

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

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1.13%0.82g

Sugars

2.27%1.64g

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

0.82 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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1.04%0.39g

Fiber

5.44%2.07g

0.39 gvs2.07 g

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

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19%10.6g

Protein

4.72%2.64g

10.6 gvs2.64 g

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

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Vitamins

Raw Regular Tofu Prepared with Calcium Sulfatevs Baked Red Potatoes

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

NA μgvs1.15 μg

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

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8.9%0.11mg

Vitamin B1

6.9%0.083mg

Thiamine

0.11 mgvs0.083 mg

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

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5.26%0.068mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.068 mgvs0.057 mg

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

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1.6%0.26mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.26 mgvs1.83 mg

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

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1.8%0.089mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.089 mgvs0.39 mg

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

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4.76%0.062mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.062 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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4.93%19.7μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

19.7 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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0.15%0.13mg

Vitamin C

16%14.5mg

Ascorbic acid

0.13 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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0.088%0.013mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.013 mgvs0.092 mg

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

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2.63%3.16μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

3.16 μgvs3.2 μg

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

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Minerals

Raw Regular Tofu Prepared with Calcium Sulfatevs Baked Red Potatoes

46%461mg

Calcium

1.03%10.3mg

461 mgvs10.3 mg

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

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28.2%0.25mg

Copper

22.2%0.2mg

0.25 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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88%7.05mg

Iron

10%0.8mg

7.05 mgvs0.8 mg

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

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9.4%39.5mg

Magnesium

7.66%32mg

39.5 mgvs32 mg

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

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34.6%0.8mg

Manganese

8.65%0.2mg

0.8 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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18.2%128mg

Phosphorus

12%82.8mg

128 mgvs82.8 mg

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

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4.7%159mg

Potassium

18.4%626mg

159 mgvs626 mg

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

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21.3%11.7μg

Selenium

11.7 μgvsNA μg

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

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0.61%9.2mg

Sodium

0.92%13.8mg

9.2 mgvs13.8 mg

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

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9.57%1.05mg

Zinc

4.18%0.46mg

1.05 mgvs0.46 mg

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

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3%111g

Water

2.4%88g

111 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 Raw Regular Tofu Prepared with Calcium Sulfate vs Baked Red Potatoes:

Raw Regular Tofu Prepared with Calcium Sulfate has 1.3 times more Vitamin B1 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 7.1 times more Vitamin B3, 4.4 times more Vitamin B5, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 110.1 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
Both Raw Regular Tofu Prepared with Calcium Sulfate and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin K per 100 kcal.
Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Raw Regular Tofu Prepared with Calcium Sulfate vs Baked Red Potatoes:

Raw Regular Tofu Prepared with Calcium Sulfate has 44.5 times more Calcium, 1.3 times more Copper, 8.8 times more Iron, 1.2 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Zinc and 1.3 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.9 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 100 calories:

Raw Regular Tofu Prepared with Calcium Sulfate has 36.5 times more Fat, 19.8 times more Saturated Fat, 24.3 times more Omega 3, 55.6 times more Omega 6 and 4 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 9.2 times more Carbohydrate, 2 times more Sugars and 5.2 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
Both Raw Regular Tofu Prepared with Calcium Sulfate and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Raw Regular Tofu Prepared with Calcium SulfateVS Tofu, dried-frozen (koyadofu), prepared with calcium sulfateBaked Red PotatoesVS Tofu, dried-frozen (koyadofu), prepared with calcium sulfateRaw Regular Tofu Prepared with Calcium SulfateVS 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 Raw Regular Tofu Prepared with Calcium SulfateVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Raw Regular Tofu Prepared with Calcium Sulfate or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: