Comparing Nutrients in 500 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Baked White Potatoes

Weight per 500 calories

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

641g

Baked White Potatoes

544g

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

Which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

42%

44%

14%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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27.6%26.7g

Fat

0.84%0.82g

26.7 gvs0.82 g

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

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16%5.1g

Saturated Fat

0.68%0.22g

5.1 gvs0.22 g

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

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67%1.07g

Omega 3

5.1%0.082g

1.07 gvs0.082 g

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

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55.4%9.4g

Omega 6

1.57%0.27g

9.4 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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14%18.3g

Carbohydrate

88%115g

18.3 gvs115 g

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

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5.3%3.85g

Sugars

11.5%8.3g

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

3.85 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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15%5.77g

Fiber

30%11.4g

5.77 gvs11.4 g

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

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103%58g

Protein

20.4%11.4g

58 gvs11.4 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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32%0.38mg

Vitamin B1

21.7%0.26mg

Thiamine

0.38 mgvs0.26 mg

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

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31%0.4mg

Vitamin B2

18%0.23mg

Riboflavin

0.4 mgvs0.23 mg

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

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4.05%0.65mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs8.3 mg

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

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14%0.71mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.71 mgvs2.1 mg

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

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35%0.46mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.46 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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30.4%122μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

122 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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1.42%1.3mg

Vitamin C

76%68.5mg

Ascorbic acid

1.3 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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0.43%0.064mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.064 mgvs0.22 mg

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

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13%15.4μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

15.4 μgvs14.7 μg

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

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Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Baked White Potatoes

129%1288mg

Calcium

5.43%54.3mg

1288 mgvs54.3 mg

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

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152%1.37mg

Copper

76.7%0.69mg

1.37 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%10.3mg

Iron

43.5%3.48mg

10.3 mgvs3.48 mg

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

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56.5%237mg

Magnesium

35%147mg

237 mgvs147 mg

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

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174%4mg

Manganese

44.7%1.03mg

4 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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111%776mg

Phosphorus

58.2%408mg

776 mgvs408 mg

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

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28%949mg

Potassium

87%2957mg

949 mgvs2957 mg

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

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115%63.5μg

Selenium

4.94%2.7μg

63.5 μgvs2.7 μg

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

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5.13%77mg

Sodium

2.54%38mg

77 mgvs38 mg

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

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48.4%5.32mg

Zinc

17.3%1.9mg

5.32 mgvs1.9 mg

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

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14.4%532g

Water

11%410g

532 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, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Baked White Potatoes:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.5 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 12.8 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 53.4 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Baked Whole White Potatoes have similar amounts of Vitamin K per 500 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Baked White Potatoes:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 23.7 times more Calcium, 2 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 23.4 times more Selenium, 2 times more Sodium, 2.8 times more Zinc and 1.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 500 calories:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 32.8 times more Fat, 23.4 times more Saturated Fat, 13.1 times more Omega 3, 35.4 times more Omega 6 and 5.1 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.3 times more Carbohydrate, 2.2 times more Sugars and 2 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Baked White PotatoesVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: