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Compare Nutrients in 100 grams Fried TofuVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Fried Tofu
28%
67%
5%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Fried TofuBaked White Potatoes
Vitamin A
0.11%
0.11%
1 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
14%
4%
0.17 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.85%
3.3%
0.05 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
0.63%
9.55%
0.1 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
7.6%
16%
0.099 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
14%
0 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.27%
0.27%
0.04 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
6.5%
2.25%
7.8 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
6.75%
9.5%
27 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Fried TofuBaked White Potatoes
Calcium
37%
1%
372 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
44%
14%
0.398 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
61%
8%
4.87 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
15%
6.75%
60 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
65%
8.2%
1.495 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
41%
10.7%
287 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
3.1%
11.6%
146 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
52%
0.91%
28.5 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.07%
0.47%
16 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
18%
3.2%
1.99 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Fried Tofu vs Baked White Potatoes:
Fried Tofu has 3.5 times more Thiamine and 2.9 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 15.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.4 times more Folate than Fried Tofu. Both Fried Tofu and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 100g.Both Fried Tofu as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin E in 100g.

Comparing minerals per 100 grams for Fried Tofu vs Baked White Potatoes:
Fried Tofu has 37.2 times more Calcium, 3.1 times more Copper, 7.6 times more Iron, 2.2 times more Magnesium, 7.9 times more Manganese, 3.8 times more Phosphorus, 57 times more Selenium, 2.3 times more Sodium and 5.7 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.7 times more Potassium than Fried Tofu.

Macro Nutrients

100gRDA for Men 19-30 years
Fried TofuBaked White Potatoes
Fat
21%
0.15%
20.18 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
33.6%
3.75%
18.82 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
6.8%
16%
8.86 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
9.3%
3.17%
270 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
3.75%
2.1%
2.72 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
10%
5.53%
3.9 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
9.1%
0.13%
2.918 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
84%
0.94%
1.346 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
59%
0.29%
10.044 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.37%
2.04%
50.52 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Fried Tofu has 134.5 times more Fat, 9 times more Protein, 2.9 times more Energy, 1.8 times more Sugars, 1.9 times more Fiber, 73 times more Saturated Fat, 89.7 times more Omega 3 and 205 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.4 times more Carbohydrate and 1.5 times more Water than Fried Tofu.