Comparing Nutrients in 500 calories Tofu Yogurt VS Baked Red Potatoes

Weight per 500 calories

• Tofu Yogurt: 532g
• Baked Red Potatoes: 575g

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

Which food has more nutrients per 500 calories - Tofu Yogurt or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Tofu Yogurt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.87% 9.57g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.3% 85g	86.6% 113g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	2.8% 1.06g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.98% 1.28mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	94% 1.2mg	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	7.98% 32μg	38.8% 155μg	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	14.8% 13.3mg	80.5% 72.4mg	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	11% 1.65mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	62.8% 628mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	111% 1mg	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	70.5% 5.64mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.2% 0.99mg	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	29% 202mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 412g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tofu Yogurt vs Baked Red Potatoes:

• Tofu yogurt has 3.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 7.2 times more Vitamin B3, 11.5 times more Vitamin B6, 4.9 times more Vitamin B9 and 5.4 times more Vitamin C than Tofu yogurt.
• Both Tofu yogurt and Baked Whole Red Potatoes have similar amounts of Vitamin K per 500 kcal.
• Both Tofu yogurt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu Yogurt vs Baked Red Potatoes:

• Tofu yogurt has 12.1 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium and 2.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Copper, 2 times more Phosphorus, 12.5 times more Potassium and 1.4 times more Zinc than Tofu yogurt.
• Both Tofu yogurt and Baked Whole Red Potatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tofu yogurt has 11.1 times more Fat, 7.2 times more Omega 3, 17 times more Omega 6 and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate and 9.7 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Baked Whole Red Potatoes have similar amounts of Energy and Sugars per 500 kcal.
• Both Tofu yogurt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.