Comparing Nutrients in 300 calories Raw Regular Tofu Prepared with Calcium Sulfate VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Raw Regular Tofu Prepared with Calcium Sulfate: 395g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 1.7 times more energy per unit of mass than Raw Regular Tofu Prepared with Calcium Sulfate, which is average in comparison to other foods. Raw Regular Tofu Prepared with Calcium Sulfate having average energy density.

Discover which food has more nutrients per 300 calories - Raw Regular Tofu Prepared with Calcium Sulfate or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	78.7% 1.26g	NA	1.6g per day for Men 19-50 years
Omega 6	55.3% 9.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.68% 7.4g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	2.25% 1.63g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.1% 1.2g	16% 6.14g	38g per day for Men 19-50 years
Protein	57% 32g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	NA	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	15% 59.2μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.39mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.039mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	138% 1382mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	84.6% 0.76mg	NA	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	264% 21mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	NA	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	NA	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	54.7% 383mg	NA	700mg per day for Men 19-50 years
Potassium	14% 478mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	64% 35μg	NA	55μg per day for Men 19-50 years
Sodium	1.84% 27.6mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	NA	11mg per day for Men 19-50 years
Water	9.02% 334g	4.35% 161g	3700g per day for Men 19-50 years

Raw Regular Tofu Prepared With Calcium Sulfate VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Regular Tofu Prepared with Calcium Sulfate or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Roasted Potatoes with Salt:

• Both Raw Regular Tofu Prepared with Calcium Sulfate and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Roasted Potatoes with Salt:

• 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate have 39 times more Calcium, 17.9 times more Iron and 2.1 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 2.2 times more Potassium and 25.5 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate have 4.4 times more Fat, 6.9 times more Saturated Fat and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 8.4 times more Carbohydrate and 5.2 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber