Comparing Nutrients in 500 calories Baked Red PotatoesVS Tofu, extra firm, prepared with nigari

Weight per 500 calories

Baked Red Potatoes

575g

Tofu, extra firm, prepared with nigari

602g

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

Which food has more nutrients per 500 calories - Baked Red Potatoes or Tofu, extra firm, prepared with nigari?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Tofu, extra firm, prepared with nigari

43%

51%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Tofu, extra firm, prepared with nigari

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.89%0.86g

Fat

32.7%31.7g

0.86 gvs31.7 g

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

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0.72%0.23g

Saturated Fat

17.3%5.54g

0.23 gvs5.54 g

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

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5.4%0.086g

Omega 3

98%1.57g

0.086 gvs1.57 g

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

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1.66%0.28g

Omega 6

84.5%14.4g

0.28 gvs14.4 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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86.6%113g

Carbohydrate

5.47%7.1g

113 gvs7.1 g

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

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11.3%8.2g

Sugars

5.9%4.28g

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

8.2 gvs4.28 g

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

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3.5%2.53g

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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

16%6.02g

10.3 gvs6.02 g

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

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23.6%13.2g

Protein

107%60g

13.2 gvs60 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Tofu, extra firm, prepared with nigari

0.64%5.75μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.75 μgvs0 μg

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

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34.5%0.41mg

Vitamin B1

24%0.29mg

Thiamine

0.41 mgvs0.29 mg

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

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22%0.29mg

Vitamin B2

22.2%0.29mg

Riboflavin

0.29 mgvs0.29 mg

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

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57.3%9.17mg

Vitamin B3

9.07%1.45mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs1.45 mg

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

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39%1.96mg

Vitamin B5

102%5.1mg

Pantothenic acid

1.96 mgvs5.1 mg

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

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94%1.2mg

Vitamin B6

38.5%0.5mg

Pyridoxine

1.2 mgvs0.5 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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38.8%155μg

Vitamin B9

13.6%54.2μg

Folates and Folic Acid

155 μgvs54.2 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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80.5%72.4mg

Vitamin C

0%0mg

Ascorbic acid

72.4 mgvs0 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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3.07%0.46mg

Vitamin E

0.4%0.06mg

Tocopherols and Tocotrienols

0.46 mgvs0.06 mg

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

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13.4%16μg

Vitamin K

14%17μg

Phytomenadione or phylloquinone

16 μgvs17 μg

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

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Minerals

Baked Red Potatoesvs Tofu, extra firm, prepared with nigari

5.17%51.7mg

Calcium

170%1699mg

51.7 mgvs1699 mg

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

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111%1mg

Copper

134%1.2mg

1 mgvs1.2 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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50.3%4.02mg

Iron

154%12.3mg

4.02 mgvs12.3 mg

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

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38.3%161mg

Magnesium

50.2%211mg

161 mgvs211 mg

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

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43.2%0.99mg

Manganese

174%4mg

0.99 mgvs4 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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59%414mg

Phosphorus

96%669mg

414 mgvs669 mg

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

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92%3132mg

Potassium

23%783mg

3132 mgvs783 mg

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

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Selenium

142%78.3μg

NA μgvs78.3 μg

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

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4.6%69mg

Sodium

1.6%24mg

69 mgvs24 mg

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

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21%2.3mg

Zinc

58.6%6.45mg

2.3 mgvs6.45 mg

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

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12%441g

Water

13.4%496g

441 gvs496 g

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

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Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Tofu, extra firm, prepared with nigari:

Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 6.3 times more Vitamin B3, 2.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 2.6 times more Vitamin B5 than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Tofu, extra firm, prepared with nigari have similar amounts of Vitamin B2 and Vitamin K per 500 kcal.
Both Baked Whole Red Potatoes as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Tofu, extra firm, prepared with nigari:

Baked Whole Red Potatoes have 4 times more Potassium than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 32.8 times more Calcium, 3.1 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus and 2.8 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Tofu, extra firm, prepared with nigari have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 15.8 times more Carbohydrate, 1.9 times more Sugars and 1.7 times more Fiber than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 36.8 times more Fat, 24.1 times more Saturated Fat, 18.2 times more Omega 3, 51 times more Omega 6 and 4.5 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Tofu, extra firm, prepared with nigari have similar amounts of Energy per 500 kcal.
Both Baked Whole Red Potatoes as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltTofu, extra firm, prepared with nigariVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Hard Tofu, prepared with nigariTofu, extra firm, prepared with nigariVS Hard Tofu, prepared with nigari

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Tofu, extra firm, prepared with nigari

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Tofu, extra firm, prepared with nigari?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: