Comparing Nutrients in 100 calories Baked White Potatoes VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 100 calories

• Baked White Potatoes: 109g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 164g

Baked White Potatoes have 1.5 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Baked White Potatoes	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	6.24% 6.05g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	1.5% 1.93g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	1.6% 1.15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.54% 0.39g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	0.86% 0.33g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	6.42% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.3% 41.3μg	18% 72μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	0.36% 0.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	0.11% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	2.73% 3.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	1.1% 11mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	28.6% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.7% 0.7mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81.5mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	2.2% 82g	3.87% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Baked Whole White Potatoes have 1.9 times more Vitamin B3, 5 times more Vitamin B5, 2.7 times more Vitamin B6 and 41.8 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin K per 100 kcal.
• Both Baked Whole White Potatoes as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Baked Whole White Potatoes have 3 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 16.7 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 26.8 times more Selenium, 2.8 times more Zinc and 1.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 11.8 times more Carbohydrate, 1.4 times more Sugars and 7 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 37.1 times more Fat, 20.1 times more Saturated Fat, 24.7 times more Omega 3, 56.5 times more Omega 6 and 5.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.