Comparing Nutrients in 1 kilogram Tofu, extra firm, prepared with nigari VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Baked Red Potatoes	Recommended Dietary Allowance
Energy	28.6% 830kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.08% 12g	151% 196g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	47.4% 18g	38g per day for Men 19-50 years
Protein	178% 100g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.44mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	163% 2.12mg	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	67.5% 270μg	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	0% 0mg	140% 126mg	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	0.67% 0.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	282% 2820mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	193% 1.74mg	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	255% 20.4mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	290% 6.66mg	75.2% 1.73mg	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	159% 1110mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu, extra firm, prepared with nigari vs Baked Red Potatoes:

• Tofu, extra firm, prepared with nigari has 2.5 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B1, 6.6 times more Vitamin B3, 2.6 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin K per 1 kg.
• Both Tofu, extra firm, prepared with nigari as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Tofu, extra firm, prepared with nigari vs Baked Red Potatoes:

• Tofu, extra firm, prepared with nigari has 31.3 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.2 times more Potassium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Baked Whole Red Potatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tofu, extra firm, prepared with nigari has 35.1 times more Fat, 23 times more Saturated Fat, 17.4 times more Omega 3, 48.7 times more Omega 6 and 4.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 16.6 times more Carbohydrate, 2 times more Sugars and 1.8 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Baked Whole Red Potatoes have similar amounts of Energy per 1 kg.
• Both Tofu, extra firm, prepared with nigari as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.