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

Weight per 300 calories

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 492g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 1.4 times more energy per unit of mass than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), which is average in comparison to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.62g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	53% 9.02g	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	4.46% 5.8g	52% 67.6g	130g per day for Men 19-50 years
Sugars	4.75% 3.44g	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	2.6% 0.98g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	63% 35.3g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	54% 216μg	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	1.1% 0.98mg	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	0.33% 0.049mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.2% 9.84μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	54.6% 546mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	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	68.2% 5.46mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	64.6% 452mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	NA	55μg per day for Men 19-50 years
Sodium	2.62% 39.3mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	11.6% 429g	7.15% 264g	3700g per day for Men 19-50 years

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

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 44.2 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 300 kcal.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 17.6 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Zinc and 1.6 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.2 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 300 calories:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 35.1 times more Fat, 19 times more Saturated Fat, 23.4 times more Omega 3, 53.4 times more Omega 6 and 4.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 11.6 times more Carbohydrate, 1.4 times more Sugars and 6.3 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.