Comparing Nutrients in 300 calories Baked White PotatoesVS Raw Regular Tofu Prepared with Calcium Sulfate

Weight per 300 calories

Baked White Potatoes

326g

Raw Regular Tofu Prepared with Calcium Sulfate

395g

Baked White Potatoes have 1.2 times more energy per 100g than Raw Regular Tofu Prepared with Calcium Sulfate. It has average energy density when compared to other foods. Raw Regular Tofu Prepared with Calcium Sulfate having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Raw Regular Tofu Prepared with Calcium Sulfate?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Raw Regular Tofu Prepared with Calcium Sulfate

39%

52%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Raw Regular Tofu Prepared with Calcium Sulfate

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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0.5%0.49g

Fat

19.5%19g

0.49 gvs19 g

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

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0.41%0.13g

Saturated Fat

8.52%2.73g

0.13 gvs2.73 g

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

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3.06%0.049g

Omega 3

78.7%1.26g

0.049 gvs1.26 g

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

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0.94%0.16g

Omega 6

55.3%9.4g

0.16 gvs9.4 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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53%68.7g

Carbohydrate

5.68%7.4g

68.7 gvs7.4 g

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

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6.9%5g

Sugars

3.38%2.45g

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

5 gvs2.45 g

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

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1.6%1.17g

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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

3.1%1.2g

6.85 gvs1.2 g

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

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12.2%6.85g

Protein

57%32g

6.85 gvs32 g

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

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Vitamins

Baked White Potatoesvs Raw Regular Tofu Prepared with Calcium Sulfate

0.36%3.26μg

Vitamin A

RAE, retinol activity equivalents

3.26 μgvsNA μg

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

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13%0.16mg

Vitamin B1

26.6%0.32mg

Thiamine

0.16 mgvs0.32 mg

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

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10.8%0.14mg

Vitamin B2

15.8%0.21mg

Riboflavin

0.14 mgvs0.21 mg

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

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31%5mg

Vitamin B3

4.8%0.77mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.77 mg

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

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25%1.25mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

1.25 mgvs0.27 mg

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

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53%0.69mg

Vitamin B6

14.3%0.19mg

Pyridoxine

0.69 mgvs0.19 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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31%124μg

Vitamin B9

15%59.2μg

Folates and Folic Acid

124 μgvs59.2 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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45.7%41mg

Vitamin C

0.44%0.39mg

Ascorbic acid

41 mgvs0.39 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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0.87%0.13mg

Vitamin E

0.26%0.039mg

Tocopherols and Tocotrienols

0.13 mgvs0.039 mg

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

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7.34%8.8μg

Vitamin K

7.9%9.47μg

Phytomenadione or phylloquinone

8.8 μgvs9.47 μg

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

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Minerals

Baked White Potatoesvs Raw Regular Tofu Prepared with Calcium Sulfate

3.26%32.6mg

Calcium

138%1382mg

32.6 mgvs1382 mg

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

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46%0.41mg

Copper

84.6%0.76mg

0.41 mgvs0.76 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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26%2.1mg

Iron

264%21mg

2.1 mgvs21 mg

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

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21%88mg

Magnesium

28%118mg

88 mgvs118 mg

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

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26.8%0.62mg

Manganese

104%2.4mg

0.62 mgvs2.4 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%245mg

Phosphorus

54.7%383mg

245 mgvs383 mg

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

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52%1774mg

Potassium

14%478mg

1774 mgvs478 mg

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

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2.96%1.63μg

Selenium

64%35μg

1.63 μgvs35 μg

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

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1.52%23mg

Sodium

1.84%27.6mg

23 mgvs27.6 mg

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

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10.4%1.14mg

Zinc

28.7%3.16mg

1.14 mgvs3.16 mg

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

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6.65%246g

Water

9.02%334g

246 gvs334 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 White Potatoes vs Raw Regular Tofu Prepared with Calcium Sulfate:

Baked Whole White Potatoes have 6.5 times more Vitamin B3, 4.7 times more Vitamin B5, 3.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 104.1 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
While Raw Regular Tofu Prepared with Calcium Sulfate contains 2 times more Vitamin B1 and 1.5 times more Vitamin B2 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Regular Tofu Prepared with Calcium Sulfate have similar amounts of Vitamin K per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Raw Regular Tofu Prepared with Calcium Sulfate:

Baked Whole White Potatoes have 3.7 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
While Raw Regular Tofu Prepared with Calcium Sulfate contains 42.4 times more Calcium, 1.8 times more Copper, 10.1 times more Iron, 1.3 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 21.5 times more Selenium, 2.8 times more Zinc and 1.4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 9.3 times more Carbohydrate, 2 times more Sugars and 5.8 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
While Raw Regular Tofu Prepared with Calcium Sulfate contains 38.6 times more Fat, 20.9 times more Saturated Fat, 25.7 times more Omega 3, 58.8 times more Omega 6 and 4.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Regular Tofu Prepared with Calcium Sulfate have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesRaw Regular Tofu Prepared with Calcium SulfateVS Baked Red PotatoesBaked White PotatoesVS Tofu, dried-frozen (koyadofu), prepared with calcium sulfateRaw Regular Tofu Prepared with Calcium SulfateVS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Raw Regular Tofu Prepared with Calcium Sulfate

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Raw Regular Tofu Prepared with Calcium Sulfate?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: