Comparing Nutrients in 300 calories Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVS Baked Red Potatoes

Weight per 300 calories

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

326g

Baked Red Potatoes

345g

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

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

Macros Ratio

Protein Fat Carbs

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

44%

48%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firmvs Baked Red Potatoes

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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16.5%16g

Fat

0.53%0.52g

16 gvs0.52 g

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

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6.1%1.96g

Saturated Fat

0.43%0.14g

1.96 gvs0.14 g

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

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Omega 3

3.23%0.052g

NA gvs0.052 g

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

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Omega 6

0.99%0.17g

NA gvs0.17 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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4.57%5.93g

Carbohydrate

52%67.6g

5.93 gvs67.6 g

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

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1.8%1.3g

Sugars

6.8%4.93g

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

1.3 gvs4.93 g

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

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Fructose

2.1%1.5g

≤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 gvs1.5 g

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

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Glucose

%1.9g

NA gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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8.6%3.26g

Fiber

16.3%6.2g

3.26 gvs6.2 g

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

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59.3%33g

Protein

14%7.93g

33 gvs7.93 g

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

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Vitamins

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firmvs Baked Red Potatoes

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

NA μgvs3.45 μg

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

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Vitamin B1

20.7%0.25mg

Thiamine

NA mgvs0.25 mg

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

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110%1.43mg

Vitamin B2

13.3%0.17mg

Riboflavin

1.43 mgvs0.17 mg

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

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Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

NA mgvs5.5 mg

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

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Vitamin B5

23.5%1.18mg

Pantothenic acid

NA mgvs1.18 mg

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

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125%1.63mg

Vitamin B6

56.2%0.73mg

Pyridoxine

1.63 mgvs0.73 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

23.3%93μg

Folates and Folic Acid

NA μgvs93 μg

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

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197%4.73μg

Vitamin B12

0%0μg

Cobalamin

4.73 μgvs0 μg

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

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Vitamin C

48.3%43.4mg

Ascorbic acid

NA mgvs43.4 mg

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

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55%329IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

329 IUvs0 IU

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

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Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

NA mgvs0.28 mg

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

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Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

NA μgvs9.66 μg

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

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Minerals

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firmvs Baked Red Potatoes

80.2%802mg

Calcium

3.1%31mg

802 mgvs31 mg

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

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Copper

66.7%0.6mg

NA mgvs0.6 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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65.2%5.2mg

Iron

30%2.4mg

5.2 mgvs2.4 mg

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

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Magnesium

23%97mg

NA mgvs97 mg

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

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Manganese

26%0.6mg

NA mgvs0.6 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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60%421mg

Phosphorus

35.5%248mg

421 mgvs248 mg

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

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Potassium

55.3%1879mg

NA mgvs1879 mg

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

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Selenium

NA μgvsNA μg

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

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1.52%23mg

Sodium

2.76%41.4mg

23 mgvs41.4 mg

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

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Zinc

12.5%1.38mg

NA mgvs1.38 mg

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

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7.2%267g

Water

7.15%264g

267 gvs264 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 Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Baked Red Potatoes:

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 8.3 times more Vitamin B2, 2.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.

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

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 25.8 times more Calcium, 2.2 times more Iron and 1.7 times more Phosphorus than Baked Whole Red Potatoes.
Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Baked Whole Red Potatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 30.9 times more Fat, 14.2 times more Saturated Fat and 4.2 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 11.4 times more Carbohydrate, 3.8 times more Sugars and 1.9 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVS Vitasoy USA Organic Nasoya, Tofu Plus FirmBaked Red PotatoesVS Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVS Baked Red Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: