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Comparing Nutrients in 100 grams Fried TofuVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Fried Tofu
26%
62%
12%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

9.3%270kcal
Energy
3.17%92kcal
270 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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21%20g
Fat
0.15%0.15g
20 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.1%2.9g
Saturated Fat
0.13%0.04g
2.9 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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84%1.35g
Omega 3
0.94%0.015g
1.35 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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59%10g
Omega 6
0.29%0.049g
10 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.8%8.86g
Carbohydrate
16.2%21g
8.86 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.75%2.72g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.72 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.5%0.36g
≤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]
NA gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.3%3.9g
Fiber
5.53%2.1g
3.9 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
33.6%19g
Protein
3.75%2.1g
19 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
1 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg
Vitamin B1
4%0.048mg
Thiamine
0.17 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.85%0.05mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.05 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.63%0.1mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
0.1 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.14 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.6%0.099mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.099 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.75%27μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
27 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
14%12.6mg
Ascorbic acid
0 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.27%0.04mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
0.04 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.5%7.8μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
7.8 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37.2%372mg
Calcium
1%10mg
372 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44.2%0.4mg
Copper
14%0.13mg
0.4 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
61%4.87mg
Iron
8%0.64mg
4.87 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg
Magnesium
6.43%27mg
60 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65%1.5mg
Manganese
8.2%0.19mg
1.5 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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41%287mg
Phosphorus
10.7%75mg
287 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
4.3%146mg
Potassium
16%544mg
146 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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52%28.5μg
Selenium
0.91%0.5μg
28.5 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.07%16mg
Sodium
0.47%7mg
16 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
3.2%0.35mg
2 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.37%50.5g
Water
2.04%75.4g
50.5 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Fried Tofu vs Baked White Potatoes:
Comparing minerals per 100 grams for Fried Tofu vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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