Comparing Nutrients in 300 calories Hard Tofu, prepared with nigari VS Baked Red Potatoes

Weight per 300 calories

• Hard Tofu, prepared with nigari: 207g
• Baked Red Potatoes: 345g

Hard Tofu, prepared with nigari has 1.7 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Hard Tofu, prepared with nigari or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Hard Tofu, prepared with nigari	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	9.34% 3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	86.3% 1.4g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	3.27% 1.24g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	47% 26.2g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.26% 1.32mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.53% 0.077mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	56.2% 0.73mg	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	11.4% 45.5μg	23.3% 93μg	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	0.69% 0.62mg	48.3% 43.4mg	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	NA	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	71.4% 714mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	66.7% 0.6mg	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	71% 5.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	26% 0.6mg	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	68.3% 478mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	63% 34.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.14mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	3.98% 147g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hard Tofu, prepared with nigari vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 2.9 times more Vitamin B1, 4.2 times more Vitamin B3, 15.4 times more Vitamin B5, 9.1 times more Vitamin B6, 2 times more Vitamin B9 and 70 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Hard Tofu, prepared with nigari as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hard Tofu, prepared with nigari vs Baked Red Potatoes:

• Hard Tofu, prepared with nigari has 23 times more Calcium, 2.4 times more Iron, 3.6 times more Manganese, 1.9 times more Phosphorus and 2.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.2 times more Potassium and 1.8 times more Water than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Baked Whole Red Potatoes have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Hard Tofu, prepared with nigari has 40 times more Fat, 21.7 times more Saturated Fat, 26.7 times more Omega 3, 60.9 times more Omega 6 and 3.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.4 times more Carbohydrate and 5 times more Fiber than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Hard Tofu, prepared with nigari as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.