Comparing Nutrients in 100 calories Vitasoy USA Nasoya, Lite Silken TofuVS Baked White Potatoes

Weight per 100 calories

Vitasoy USA Nasoya, Lite Silken Tofu

233g

Baked White Potatoes

109g

Baked Whole White Potatoes have 2.1 times more energy per unit of mass than Vitasoy USA Nasoya, Lite Silken Tofu, which is average in comparison to other foods. Vitasoy USA Nasoya, Lite Silken Tofu having low energy density.

Which food has more nutrients per 100 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Nasoya, Lite Silken Tofu

77%

23%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Vitasoy USA Nasoya, Lite Silken Tofuvs Baked White 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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2.64%2.56g

Fat

0.17%0.16g

2.56 gvs0.16 g

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

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1.45%0.47g

Saturated Fat

0.14%0.043g

0.47 gvs0.043 g

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

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Omega 3

1%0.016g

NA gvs0.016 g

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

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Omega 6

0.31%0.053g

NA gvs0.053 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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0%0g

Carbohydrate

17.6%23g

0 gvs23 g

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

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Sugars

2.3%1.66g

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

NA gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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Fiber

6%2.3g

NA gvs2.3 g

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

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34%19g

Protein

4.08%2.3g

19 gvs2.3 g

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

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Vitamins

Vitasoy USA Nasoya, Lite Silken Tofuvs Baked White Potatoes

25%223μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

223 μgvs1.1 μg

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

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Vitamin B1

4.35%0.052mg

Thiamine

NA mgvs0.052 mg

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

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Vitamin B2

3.6%0.047mg

Riboflavin

NA mgvs0.047 mg

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

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Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.66 mg

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

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Vitamin B5

8.33%0.42mg

Pantothenic acid

NA mgvs0.42 mg

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

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Vitamin B6

17.6%0.23mg

Pyridoxine

NA mgvs0.23 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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Vitamin B9

10.3%41.3μg

Folates and Folic Acid

NA μgvs41.3 μg

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

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234%5.63μg

Vitamin B12

0%0μg

Cobalamin

5.63 μgvs0 μg

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

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Vitamin C

15.2%13.7mg

Ascorbic acid

NA mgvs13.7 mg

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

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59.3%356IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

356 IUvs0 IU

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

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81.6%12.2mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

12.2 mgvs0.043 mg

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

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Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

NA μgvs2.93 μg

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

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Minerals

Vitasoy USA Nasoya, Lite Silken Tofuvs Baked White Potatoes

92%916mg

Calcium

1.1%11mg

916 mgvs11 mg

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

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Copper

15.3%0.14mg

NA mgvs0.14 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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25.3%2.02mg

Iron

8.7%0.7mg

2.02 mgvs0.7 mg

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

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Magnesium

7%29.3mg

NA mgvs29.3 mg

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

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Manganese

8.93%0.21mg

NA mgvs0.21 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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67.4%472mg

Phosphorus

11.6%81.5mg

472 mgvs81.5 mg

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

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Potassium

17.4%591mg

NA mgvs591 mg

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

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Selenium

0.99%0.54μg

NA μgvs0.54 μg

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

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12.2%184mg

Sodium

0.51%7.6mg

184 mgvs7.6 mg

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

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Zinc

3.46%0.38mg

NA mgvs0.38 mg

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

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5.64%209g

Water

2.2%82g

209 gvs82 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 Vitasoy USA Nasoya, Lite Silken Tofu vs Baked White Potatoes:

Vitasoy USA Nasoya, Lite Silken Tofu has 205.4 times more Vitamin A, more Vitamin B12, more Vitamin D and 281.3 times more Vitamin E than Baked Whole White Potatoes.

Comparing minerals per 100 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Baked White Potatoes:

Vitasoy USA Nasoya, Lite Silken Tofu has 84.3 times more Calcium, 2.9 times more Iron, 5.8 times more Phosphorus, 24.1 times more Sodium and 2.5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Vitasoy USA Nasoya, Lite Silken Tofu has 15.7 times more Fat, 10.7 times more Saturated Fat and 8.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
Both Vitasoy USA Nasoya, Lite Silken Tofu and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Vitasoy USA Nasoya, Lite Silken Tofu as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Vitasoy USA Nasoya, Lite Silken TofuVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmBaked White PotatoesVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Nasoya, Lite Silken TofuVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Vitasoy USA Nasoya, Lite Silken TofuVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: