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Comparing Nutrients in 100 calories Fried TofuVS Baked White Potatoes

Weight per 100 calories

Fried Tofu
37g
Baked White Potatoes
109g

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 100 calories - Fried Tofu or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Fried Tofu
26%
62%
12%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
7.7%7.47g
Fat
0.17%0.16g
7.47 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
3.38%1.1g
Saturated Fat
0.14%0.043g
1.1 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
31%0.5g
Omega 3
1%0.016g
0.5 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
22%3.72g
Omega 6
0.31%0.053g
3.72 gvs0.053 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
2.52%3.3g
Carbohydrate
17.6%23g
3.3 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.4%1g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.54%0.39g
≤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 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
3.8%1.44g
Fiber
6%2.3g
1.44 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
12.4%6.97g
Protein
4.08%2.3g
6.97 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.041%0.37μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
0.37 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
5.25%0.063mg
Vitamin B1
4.35%0.052mg
Thiamine
0.063 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
1.42%0.019mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.019 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
0.23%0.037mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
0.037 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.04%0.052mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.052 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
2.82%0.037mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.037 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
2.5%10μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
10 μgvs41.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
15.2%13.7mg
Ascorbic acid
0 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.099%0.015mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.015 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.4%2.9μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
2.9 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

13.8%138mg
Calcium
1.1%11mg
138 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
16.4%0.15mg
Copper
15.3%0.14mg
0.15 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
22.5%1.8mg
Iron
8.7%0.7mg
1.8 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
5.3%22.2mg
Magnesium
7%29.3mg
22.2 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
24%0.55mg
Manganese
8.93%0.21mg
0.55 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
15%106mg
Phosphorus
11.6%81.5mg
106 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
1.6%54mg
Potassium
17.4%591mg
54 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
19%10.6μg
Selenium
0.99%0.54μg
10.6 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.4%5.93mg
Sodium
0.51%7.6mg
5.93 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
6.7%0.74mg
Zinc
3.46%0.38mg
0.74 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.51%18.7g
Water
2.2%82g
18.7 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Fried Tofu vs Baked White Potatoes:
Comparing minerals per 100 calories for Fried Tofu vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: