Comparing Nutrients in 300 calories Baked White PotatoesVS Vitasoy USA Organic Nasoya, Tofu Plus Firm

Weight per 300 calories

Baked White Potatoes

326g

Vitasoy USA Organic Nasoya, Tofu Plus Firm

405g

Baked White Potatoes have 1.2 times more energy per 100g than Vitasoy USA Organic Nasoya, Tofu Plus Firm. It has average energy density when compared to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Firm having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Vitasoy USA Organic Nasoya, Tofu Plus Firm?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Vitasoy USA Organic Nasoya, Tofu Plus Firm

50%

41%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Vitasoy USA Organic Nasoya, Tofu Plus Firm

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

14.2%13.8g

0.49 gvs13.8 g

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

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0.41%0.13g

Saturated Fat

3.8%1.2g

0.13 gvs1.2 g

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

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3.06%0.049g

Omega 3

0.049 gvsNA g

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

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0.94%0.16g

Omega 6

0.16 gvsNA 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

5.33%6.93g

68.7 gvs6.93 g

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

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6.9%5g

Sugars

1.68%1.2g

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

5 gvs1.2 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

8.53%3.24g

6.85 gvs3.24 g

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

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12.2%6.85g

Protein

66.5%37.3g

6.85 gvs37.3 g

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

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Vitamins

Baked White Potatoesvs Vitasoy USA Organic Nasoya, Tofu Plus Firm

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

Thiamine

0.16 mgvsNA mg

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

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10.8%0.14mg

Vitamin B2

125%1.62mg

Riboflavin

0.14 mgvs1.62 mg

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

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31%5mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

5 mgvsNA mg

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

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25%1.25mg

Vitamin B5

Pantothenic acid

1.25 mgvsNA mg

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

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53%0.69mg

Vitamin B6

156%2.03mg

Pyridoxine

0.69 mgvs2.03 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

Folates and Folic Acid

124 μgvsNA μg

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

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0%0μg

Vitamin B12

242%5.8μg

Cobalamin

0 μgvs5.8 μg

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

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45.7%41mg

Vitamin C

Ascorbic acid

41 mgvsNA mg

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

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0%0IU

Vitamin D

68.2%409IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs409 IU

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

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0.87%0.13mg

Vitamin E

Tocopherols and Tocotrienols

0.13 mgvsNA mg

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

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7.34%8.8μg

Vitamin K

Phytomenadione or phylloquinone

8.8 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Vitasoy USA Organic Nasoya, Tofu Plus Firm

3.26%32.6mg

Calcium

96%961mg

32.6 mgvs961 mg

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

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46%0.41mg

Copper

0.41 mgvsNA 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

66%5.27mg

2.1 mgvs5.27 mg

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

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21%88mg

Magnesium

88 mgvsNA mg

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

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26.8%0.62mg

Manganese

0.62 mgvsNA 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

70%491mg

245 mgvs491 mg

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

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52%1774mg

Potassium

1774 mgvsNA mg

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

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2.96%1.63μg

Selenium

1.63 μgvsNA μg

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

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1.52%23mg

Sodium

1.1%16.2mg

23 mgvs16.2 mg

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

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10.4%1.14mg

Zinc

1.14 mgvsNA mg

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

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6.65%246g

Water

9.26%343g

246 gvs343 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 Vitasoy USA Organic Nasoya, Tofu Plus Firm:

Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 11.6 times more Vitamin B2, 2.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.

Comparing minerals per 300 calories for Baked White Potatoes vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 29.5 times more Calcium, 2.5 times more Iron, 2 times more Phosphorus and 1.4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 9.9 times more Carbohydrate, 4.1 times more Sugars and 2.1 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
While Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 28.2 times more Fat, 9.3 times more Saturated Fat and 5.4 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Vitasoy USA Organic Nasoya, Tofu Plus Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesVitasoy USA Organic Nasoya, Tofu Plus FirmVS Baked Red PotatoesBaked White PotatoesVS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya, Tofu Plus FirmVS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Vitasoy USA Organic Nasoya, Tofu Plus Firm

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Vitasoy USA Organic Nasoya, Tofu Plus Firm?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: