Comparing Nutrients in 300 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Baked White Potatoes

Weight per 300 calories

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 385g
• Baked White Potatoes: 326g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	33.2% 5.65g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	53% 68.7g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	6.9% 5g	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	NA	1.6% 1.17g	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	NA	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	18% 6.85g	38g per day for Men 19-50 years
Protein	62% 34.8g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.46% 0.42mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	53% 0.69mg	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	18.3% 73μg	31% 124μg	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	0.85% 0.77mg	45.7% 41mg	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	0.26% 0.038mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Baked White Potatoes	Recommended Dietary Allowance
Calcium	77.3% 773mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	46% 0.41mg	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	77.4% 6.2mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	34% 142mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	26.8% 0.62mg	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	66.5% 465mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	16.7% 569mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	69.2% 38μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	8.62% 319g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Baked White Potatoes:

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.5 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 12.8 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 53.4 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Baked Whole White Potatoes have similar amounts of Vitamin K per 300 kcal.
• Both Tofu, firm, 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 300 kcal.

Comparing minerals per 300 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Baked White Potatoes:

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 23.7 times more Calcium, 2 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 23.4 times more Selenium, 2 times more Sodium, 2.8 times more Zinc and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 300 calories:

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 32.8 times more Fat, 23.4 times more Saturated Fat, 13.1 times more Omega 3, 35.4 times more Omega 6 and 5.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.3 times more Carbohydrate, 2.2 times more Sugars and 2 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.