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

Weight per 300 calories

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm
326g
Baked White Potatoes
326g

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 White Potatoes?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm
44%
48%
8%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firmvs Baked White 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
0.5%0.49g
16 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.1%1.96g
Saturated Fat
0.41%0.13g
1.96 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
3.06%0.049g
NA gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.94%0.16g
NA gvs0.16 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
53%68.7g
5.93 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.8%1.3g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.3 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
1.6%1.17g
≤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 gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.6%3.26g
Fiber
18%6.85g
3.26 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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59.3%33g
Protein
12.2%6.85g
33 gvs6.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firmvs Baked White Potatoes
NA
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
NA μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
13%0.16mg
Thiamine
NA mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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110%1.43mg
Vitamin B2
10.8%0.14mg
Riboflavin
1.43 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
NA mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
25%1.25mg
Pantothenic acid
NA mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
125%1.63mg
Vitamin B6
53%0.69mg
Pyridoxine
1.63 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
31%124μg
Folates and Folic Acid
NA μgvs124 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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NA
Vitamin C
45.7%41mg
Ascorbic acid
NA mgvs41 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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NA
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
NA mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
NA μgvs8.8 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 White Potatoes
80.2%802mg
Calcium
3.26%32.6mg
802 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
NA
Copper
46%0.41mg
NA mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
65.2%5.2mg
Iron
26%2.1mg
5.2 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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NA
Magnesium
21%88mg
NA mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
26.8%0.62mg
NA mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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%245mg
421 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
NA
Potassium
52%1774mg
NA mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
NA
Selenium
2.96%1.63μg
NA μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.52%23mg
Sodium
1.52%23mg
23 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
NA
Zinc
10.4%1.14mg
NA mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.2%267g
Water
6.65%246g
267 gvs246 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 White Potatoes:
Comparing minerals per 300 calories for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVS Vitasoy USA Organic Nasoya, Tofu Plus FirmBaked White PotatoesVS Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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