Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Koyadofu	40%	52%	8%

Macro Nutrients

	Baked Potato Flesh	Koyadofu	Recommended Dietary Allowance
Energy	32% 930kcal	164% 4770kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	313% 303g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	137% 44g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1265% 20.2g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	888% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	77% 100g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	39.5% 15g	189% 72g	38g per day for Men 19-50 years
Protein	35% 19.6g	937% 525g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	412% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	220% 2.86mg	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	22.5% 90μg	230% 920μg	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	142% 128mg	7.78% 7mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Koyadofu	Recommended Dietary Allowance
Calcium	5% 50mg	364% 3640mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	1310% 11.8mg	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	43.8% 3.5mg	1216% 97mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	1604% 37mg	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	71.4% 500mg	690% 4830mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	987% 543μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	445% 49mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.56% 57.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Koyadofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Koyadofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Koyadofu:

• 1 kilogram of Baked Potato Flesh has 1.3 times more Vitamin B5 and 18.3 times more Vitamin C than Koyadofu.
• While 1 kg of Dried-frozen Tofu contains more Vitamin A, 4.7 times more Vitamin B1, 15.1 times more Vitamin B2 and 10.2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Koyadofu provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• 1 kilogram of Koyadofu have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Koyadofu:

• 1 kilogram of Baked Potato Flesh has 19.6 times more Potassium and 13 times more Water than Koyadofu.
• While 1 kg of Dried-frozen Tofu contains 72.8 times more Calcium, 5.5 times more Copper, 27.8 times more Iron, 2.4 times more Magnesium, 22.9 times more Manganese, 9.7 times more Phosphorus, 181 times more Selenium and 16.9 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 1 kilogram of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 2.1 times more Carbohydrate than Koyadofu.
• While 1 kg of Dried-frozen Tofu contains 5.1 times more Energy, 303.4 times more Fat, 168.8 times more Saturated Fat, 202.4 times more Omega 3, 472 times more Omega 6, 4.8 times more Fiber and 26.8 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6