Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

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

43%

50%

Baked White Potatoes

90%

5 oz ▼

Macro Nutrients

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

3%86.5kcal

Energy

4.5%130kcal

86.5 kcalvs130 kcal

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

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5.4%5.23g

Fat

0.22%0.21g

5.23 gvs0.21 g

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

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2.36%0.76g

Saturated Fat

0.18%0.057g

0.76 gvs0.057 g

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

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21.8%0.35g

Omega 3

1.33%0.021g

0.35 gvs0.021 g

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

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15.3%2.6g

Omega 6

0.41%0.069g

2.6 gvs0.069 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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1.3%1.67g

Carbohydrate

23%30g

1.67 gvs30 g

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

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1.37%0.99g

Sugars

3%2.17g

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

0.99 gvs2.17 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.89g

NA gvs0.89 g

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

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Sucrose

%0.57g

NA gvs0.57 g

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

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0.75%0.28g

Fiber

7.83%2.98g

0.28 gvs2.98 g

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

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18%10g

Protein

5.3%2.98g

10 gvs2.98 g

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

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Vitamins

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

0%0μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

0 μgvs1.4 μg

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

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5.55%0.067mg

Vitamin B1

5.67%0.068mg

Thiamine

0.067 mgvs0.068 mg

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

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4.03%0.052mg

Vitamin B2

4.7%0.061mg

Riboflavin

0.052 mgvs0.061 mg

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

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4.74%0.76mg

Vitamin B3

13.5%2.17mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs2.17 mg

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

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1.45%0.072mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.072 mgvs0.54 mg

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

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5.67%0.074mg

Vitamin B6

23%0.3mg

Pyridoxine

0.074 mgvs0.3 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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15.6%62.4μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

62.4 μgvs54 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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0.31%0.28mg

Vitamin C

20%18mg

Ascorbic acid

0.28 mgvs18 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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0.094%0.014mg

Vitamin E

0.38%0.057mg

Tocopherols and Tocotrienols

0.014 mgvs0.057 mg

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

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2.36%2.83μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

2.83 μgvs3.83 μg

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

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Minerals

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

15.7%157mg

Calcium

1.4%14mg

157 mgvs14 mg

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

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24.7%0.22mg

Copper

20%0.18mg

0.22 mgvs0.18 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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19.7%1.57mg

Iron

11.3%0.91mg

1.57 mgvs0.91 mg

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

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9.1%38.3mg

Magnesium

9.1%38.3mg

38.3 mgvs38.3 mg

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

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24%0.55mg

Manganese

11.6%0.27mg

0.55 mgvs0.27 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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18.6%130mg

Phosphorus

15%106mg

130 mgvs106 mg

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

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5%170mg

Potassium

22.7%771mg

170 mgvs771 mg

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

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23%12.6μg

Selenium

1.3%0.71μg

12.6 μgvs0.71 μg

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

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0.76%11.3mg

Sodium

0.66%9.92mg

11.3 mgvs9.92 mg

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

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8.25%0.91mg

Zinc

4.5%0.5mg

0.91 mgvs0.5 mg

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

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3.34%124g

Water

2.9%107g

124 gvs107 g

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

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Lets compare vitamin content per 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Baked White Potatoes:

Baked Whole White Potatoes contain 2.9 times more Vitamin B3, 7.5 times more Vitamin B5, 4.1 times more Vitamin B6, 63 times more Vitamin C and 1.4 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 5 oz.
Both Tofu, soft, 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 5 oz.

Comparing minerals per 5 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Baked White Potatoes:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 11.1 times more Calcium, 1.2 times more Copper, 1.7 times more Iron, 2.1 times more Manganese, 1.2 times more Phosphorus, 17.8 times more Selenium and 1.8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.5 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 24.6 times more Fat, 13.3 times more Saturated Fat, 16.4 times more Omega 3, 37.4 times more Omega 6 and 3.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Energy, 17.9 times more Carbohydrate, 2.2 times more Sugars and 10.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuBaked White PotatoesVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

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Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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