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Compare Nutrients in 100 grams Raw Firm Tofu Prepared with Calcium SulfateVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Raw Firm Tofu Prepared with Calcium Sulfate
48%
55%
-3%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Raw Firm Tofu Prepared with Calcium SulfateBaked White Potatoes
Vitamin A
NA
0.11%
NA μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
13%
4%
0.158 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
7.85%
3.3%
0.102 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.4%
9.55%
0.381 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
7.08%
16%
0.092 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
0.22%
14%
0.2 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
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
7.25%
9.5%
29 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Raw Firm Tofu Prepared with Calcium SulfateBaked White Potatoes
Calcium
68%
1%
683 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
42%
14%
0.378 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
33%
8%
2.66 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
14.5%
6.75%
58 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
51%
8.2%
1.181 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
27%
10.7%
190 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.97%
16%
237 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
31.6%
0.91%
17.4 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.93%
0.47%
14 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
14%
3.2%
1.57 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Raw Firm Tofu Prepared with Calcium Sulfate vs Baked White Potatoes:
Raw Firm Tofu Prepared with Calcium Sulfate has 3.3 times more Thiamine and 2.4 times more Vitamin B2 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4 times more Vitamin B3, 2.3 times more Vitamin B6, 63 times more Vitamin C and 1.3 times more Folate than Raw Firm Tofu Prepared with Calcium Sulfate.

Comparing minerals per 100 grams for Raw Firm Tofu Prepared with Calcium Sulfate vs Baked White Potatoes:
Raw Firm Tofu Prepared with Calcium Sulfate has 68.3 times more Calcium, 3 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 6.2 times more Manganese, 2.5 times more Phosphorus, 34.8 times more Selenium and 4.5 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.3 times more Potassium than Raw Firm Tofu Prepared with Calcium Sulfate.

Macro Nutrients

100gRDA for Men 19-30 years
Raw Firm Tofu Prepared with Calcium SulfateBaked White Potatoes
Energy
4.97%
3.17%
144 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
9%
0.15%
8.72 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
31%
3.75%
17.27 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
2.14%
16%
2.78 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.05%
5.53%
2.3 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
3.94%
0.13%
1.261 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
36%
0.94%
0.582 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
25.5%
0.29%
4.339 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.9%
2.04%
69.83 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Firm Tofu Prepared with Calcium Sulfate has 1.6 times more Energy, 58.1 times more Fat, 8.2 times more Protein, 31.5 times more Saturated Fat, 38.8 times more Omega 3 and 88.6 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 7.6 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate. Both Raw Firm Tofu Prepared with Calcium Sulfate and Baked Whole White Potatoes have similar amounts of Fiber and Water per 100g.