Comparing Nutrients in 500 calories Fried TofuVS Baked White Potatoes

Weight per 500 calories

Fried Tofu

185g

Baked White Potatoes

544g

Fried Tofu has 2.9 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Fried Tofu or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Fried Tofuvs 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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38.5%37.4g

Fat

0.84%0.82g

37.4 gvs0.82 g

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

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17%5.4g

Saturated Fat

0.68%0.22g

5.4 gvs0.22 g

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

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156%2.5g

Omega 3

5.1%0.082g

2.5 gvs0.082 g

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

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109%18.6g

Omega 6

1.57%0.27g

18.6 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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12.6%16.4g

Carbohydrate

88%115g

16.4 gvs115 g

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

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6.95%5.04g

Sugars

11.5%8.3g

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

5.04 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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19%7.22g

Fiber

30%11.4g

7.22 gvs11.4 g

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

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62.2%35g

Protein

20.4%11.4g

35 gvs11.4 g

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

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Vitamins

Fried Tofuvs Baked White Potatoes

0.21%1.85μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

1.85 μgvs5.43 μg

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

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26.2%0.31mg

Vitamin B1

21.7%0.26mg

Thiamine

0.31 mgvs0.26 mg

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

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7.12%0.093mg

Vitamin B2

18%0.23mg

Riboflavin

0.093 mgvs0.23 mg

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

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1.16%0.19mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs8.3 mg

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

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5.2%0.26mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.26 mgvs2.1 mg

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

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14%0.18mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.18 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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12.5%50μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

50 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%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 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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0.49%0.074mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.074 mgvs0.22 mg

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

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12%14.4μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

14.4 μgvs14.7 μg

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

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Minerals

Fried Tofuvs Baked White Potatoes

69%689mg

Calcium

5.43%54.3mg

689 mgvs54.3 mg

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

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82%0.74mg

Copper

76.7%0.69mg

0.74 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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113%9mg

Iron

43.5%3.48mg

9 mgvs3.48 mg

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

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26.5%111mg

Magnesium

35%147mg

111 mgvs147 mg

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

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120%2.77mg

Manganese

44.7%1.03mg

2.77 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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76%531mg

Phosphorus

58.2%408mg

531 mgvs408 mg

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

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7.95%270mg

Potassium

87%2957mg

270 mgvs2957 mg

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

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96%52.8μg

Selenium

4.94%2.7μg

52.8 μgvs2.7 μg

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

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1.98%29.6mg

Sodium

2.54%38mg

29.6 mgvs38 mg

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

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33.5%3.7mg

Zinc

17.3%1.9mg

3.7 mgvs1.9 mg

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

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2.53%94g

Water

11%410g

94 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 Fried Tofu vs Baked White Potatoes:

Fried Tofu has 1.2 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Vitamin B2, 44.8 times more Vitamin B3, 8 times more Vitamin B5, 6.3 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Fried Tofu.
Both Fried Tofu and Baked Whole White Potatoes have similar amounts of Vitamin K per 500 kcal.
Both Fried Tofu 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 Fried Tofu vs Baked White Potatoes:

Fried Tofu has 12.7 times more Calcium, 2.6 times more Iron, 2.7 times more Manganese, 1.3 times more Phosphorus, 19.4 times more Selenium and 1.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Magnesium, 10.9 times more Potassium and 4.4 times more Water than Fried Tofu.
Both Fried Tofu and Baked Whole White Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 45.8 times more Fat, 24.9 times more Saturated Fat, 30.6 times more Omega 3, 69.8 times more Omega 6 and 3.1 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 7 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fiber than Fried Tofu.
Both Fried Tofu and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Fried Tofu as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Fried TofuVS OkaraBaked White PotatoesVS OkaraFried TofuVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Fried TofuVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Fried Tofu or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: