Comparing Nutrients in 300 calories Baked Red PotatoesVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

Baked Red Potatoes

345g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

492g

Baked Red Potatoes have 1.4 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.53%0.52g

Fat

18.7%18g

0.52 gvs18 g

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

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0.43%0.14g

Saturated Fat

8.2%2.62g

0.14 gvs2.62 g

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

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3.23%0.052g

Omega 3

75.6%1.2g

0.052 gvs1.2 g

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

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0.99%0.17g

Omega 6

53%9.02g

0.17 gvs9.02 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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52%67.6g

Carbohydrate

4.46%5.8g

67.6 gvs5.8 g

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

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6.8%4.93g

Sugars

4.75%3.44g

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

4.93 gvs3.44 g

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

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2.1%1.5g

Fructose

≤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]

1.5 gvsNA g

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

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%1.9g

Glucose

1.9 gvsNA g

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

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%1.55g

Sucrose

1.55 gvsNA g

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

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16.3%6.2g

Fiber

2.6%0.98g

6.2 gvs0.98 g

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

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14%7.93g

Protein

63%35.3g

7.93 gvs35.3 g

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

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Vitamins

Baked Red Potatoesvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

0.38%3.45μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.45 μgvs0 μg

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

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20.7%0.25mg

Vitamin B1

19.3%0.23mg

Thiamine

0.25 mgvs0.23 mg

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

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13.3%0.17mg

Vitamin B2

14%0.18mg

Riboflavin

0.17 mgvs0.18 mg

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

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34.4%5.5mg

Vitamin B3

16.4%2.63mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs2.63 mg

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

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23.5%1.18mg

Vitamin B5

5%0.25mg

Pantothenic acid

1.18 mgvs0.25 mg

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

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56.2%0.73mg

Vitamin B6

19.7%0.26mg

Pyridoxine

0.73 mgvs0.26 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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23.3%93μg

Vitamin B9

54%216μg

Folates and Folic Acid

93 μgvs216 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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48.3%43.4mg

Vitamin C

1.1%0.98mg

Ascorbic acid

43.4 mgvs0.98 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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1.84%0.28mg

Vitamin E

0.33%0.049mg

Tocopherols and Tocotrienols

0.28 mgvs0.049 mg

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

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8.05%9.66μg

Vitamin K

8.2%9.84μg

Phytomenadione or phylloquinone

9.66 μgvs9.84 μg

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

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Minerals

Baked Red Potatoesvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

3.1%31mg

Calcium

54.6%546mg

31 mgvs546 mg

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

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66.7%0.6mg

Copper

85.8%0.77mg

0.6 mgvs0.77 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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30%2.4mg

Iron

68.2%5.46mg

2.4 mgvs5.46 mg

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

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23%97mg

Magnesium

31.6%133mg

97 mgvs133 mg

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

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26%0.6mg

Manganese

83%1.9mg

0.6 mgvs1.9 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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35.5%248mg

Phosphorus

64.6%452mg

248 mgvs452 mg

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

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55.3%1879mg

Potassium

17.4%590mg

1879 mgvs590 mg

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

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Selenium

79.6%43.8μg

NA μgvs43.8 μg

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

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2.76%41.4mg

Sodium

2.62%39.3mg

41.4 mgvs39.3 mg

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

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12.5%1.38mg

Zinc

28.6%3.15mg

1.38 mgvs3.15 mg

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

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7.15%264g

Water

11.6%429g

264 gvs429 g

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

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Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Baked Whole Red Potatoes have 2.1 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 44.2 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.3 times more Vitamin B9 than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 300 kcal.
Both Baked Whole Red Potatoes as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Baked Whole Red Potatoes have 3.2 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 17.6 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Zinc and 1.6 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have 11.6 times more Carbohydrate, 1.4 times more Sugars and 6.3 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 35.1 times more Fat, 19 times more Saturated Fat, 23.4 times more Omega 3, 53.4 times more Omega 6 and 4.4 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 300 kcal.
Both Baked Whole Red Potatoes as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Koyadofu

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: