Comparing Nutrients in 500 calories Baked Potato Flesh VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

• Baked Potato Flesh: 538g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g

Baked Potato Flesh has 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.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Baked Potato Flesh	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	88.5% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	7.44% 9.67g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	7.9% 5.74g	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	21.2% 8.06g	4.3% 1.64g	38g per day for Men 19-50 years
Protein	19% 10.5g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	32.8% 0.43mg	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	12% 48.4μg	90% 361μg	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	76.5% 69mg	1.82% 1.64mg	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	1.43% 0.22mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	2.7% 27mg	91% 910mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	143% 1.3mg	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	23.5% 1.9mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	52.7% 221mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	139% 3.2mg	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	38.4% 269mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	4.37% 65.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	47.7% 5.25mg	11mg per day for Men 19-50 years
Water	11% 405g	19.3% 715g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Baked Potato Flesh have 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 7.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 42 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.7 times more Vitamin B2, 7.5 times more Vitamin B9 and 10.2 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Potatoes Flesh no Salt 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 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Baked Potato Flesh have 2.1 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 33.8 times more Calcium, 4.8 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, 45.2 times more Selenium, 3.4 times more Zinc and 1.8 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 12 times more Carbohydrate, 1.6 times more Sugars and 4.9 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 56.3 times more Fat, 31.3 times more Saturated Fat, 37.5 times more Omega 3, 87.4 times more Omega 6 and 5.6 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber