Comparing Nutrients in 500 calories Tofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Baked White Potatoes

Weight per 500 calories

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

106g

Baked White Potatoes

544g

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 5.1 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Tofu, dried-frozen (koyadofu), prepared with calcium sulfate or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

41%

53%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Tofu, dried-frozen (koyadofu), prepared with calcium sulfatevs Baked White Potatoes

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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33.3%32.3g

Fat

0.84%0.82g

32.3 gvs0.82 g

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

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14.6%4.67g

Saturated Fat

0.68%0.22g

4.67 gvs0.22 g

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

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135%2.15g

Omega 3

5.1%0.082g

2.15 gvs0.082 g

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

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95%16g

Omega 6

1.57%0.27g

16 gvs0.27 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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6.8%8.83g

Carbohydrate

88%115g

8.83 gvs115 g

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

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Sugars

11.5%8.3g

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

NA gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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3.36%1.28g

Fiber

30%11.4g

1.28 gvs11.4 g

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

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100%55.8g

Protein

20.4%11.4g

55.8 gvs11.4 g

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

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Vitamins

Tofu, dried-frozen (koyadofu), prepared with calcium sulfatevs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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43.8%0.53mg

Vitamin B1

21.7%0.26mg

Thiamine

0.53 mgvs0.26 mg

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

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26%0.34mg

Vitamin B2

18%0.23mg

Riboflavin

0.34 mgvs0.23 mg

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

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7.9%1.26mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs8.3 mg

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

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8.83%0.44mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.44 mgvs2.1 mg

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

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23.4%0.3mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.3 mgvs1.15 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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24.5%98μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

98 μgvs207 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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0.83%0.74mg

Vitamin C

76%68.5mg

Ascorbic acid

0.74 mgvs68.5 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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Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Tofu, dried-frozen (koyadofu), prepared with calcium sulfatevs Baked White Potatoes

227%2270mg

Calcium

5.43%54.3mg

2270 mgvs54.3 mg

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

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139%1.25mg

Copper

76.7%0.69mg

1.25 mgvs0.69 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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129%10.4mg

Iron

43.5%3.48mg

10.4 mgvs3.48 mg

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

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46%193mg

Magnesium

35%147mg

193 mgvs147 mg

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

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171%3.92mg

Manganese

44.7%1.03mg

3.92 mgvs1.03 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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73.4%514mg

Phosphorus

58.2%408mg

514 mgvs408 mg

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

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0.63%21.3mg

Potassium

87%2957mg

21.3 mgvs2957 mg

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

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105%57.8μg

Selenium

4.94%2.7μg

57.8 μgvs2.7 μg

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

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0.43%6.4mg

Sodium

2.54%38mg

6.4 mgvs38 mg

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

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47.4%5.2mg

Zinc

17.3%1.9mg

5.2 mgvs1.9 mg

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

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0.17%6.15g

Water

11%410g

6.15 gvs410 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 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Baked White Potatoes:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 2 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.6 times more Vitamin B3, 4.7 times more Vitamin B5, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 92 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Baked White Potatoes:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 41.8 times more Calcium, 1.8 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus, 21.3 times more Selenium and 2.7 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 139 times more Potassium and 66.7 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.

Comparison of macro-nutrients per 500 calories:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 39.6 times more Fat, 21.5 times more Saturated Fat, 26.4 times more Omega 3, 60.3 times more Omega 6 and 4.9 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 13 times more Carbohydrate and 8.9 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Fried Tofu, prepared with calcium sulfateBaked White PotatoesVS Fried Tofu, prepared with calcium sulfateTofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Tofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, dried-frozen (koyadofu), prepared with calcium sulfate or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: