Comparing Nutrients in 1 pound Tofu Mayonnaise VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Potato Skin	17%	1%	82%

Macro Nutrients

	Tofu Mayonnaise	Potato Skin	Recommended Dietary Allowance
Energy	50.4% 1461kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	579% 9.26g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	388% 66g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	13% 5g	30% 11.3g	38g per day for Men 19-50 years
Protein	48% 27g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Potato Skin	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.55% 0.41mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	83.4% 1.1mg	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	9.07% 36.3μg	19.3% 77μg	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	57.5% 51.7mg	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	72.6% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Potato Skin	Recommended Dietary Allowance
Calcium	24% 240mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	213% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.045% 1.8μg	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	15.3% 1.22mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	119% 2.73mg	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	31.8% 222mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	234% 3506mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.9% 256g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu Mayonnaise versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu Mayonnaise vs Potato Skin:

• 1 pound of Tofu Mayonnaise has 2.4 times more Vitamin B1 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 11.5 times more Vitamin B3, 2.4 times more Vitamin B5, 12 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Potato Skin provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Tofu Mayonnaise have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Mayonnaise made with Tofu as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tofu Mayonnaise vs Potato Skin:

• 1 pound of Tofu Mayonnaise has 1.8 times more Calcium, 2.3 times more Magnesium, 1.3 times more Phosphorus, 5.3 times more Selenium and 77.3 times more Sodium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4.7 times more Copper, 12 times more Iron, 1.5 times more Manganese, 6.3 times more Potassium and 1.5 times more Water than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Potato Skin contain similar levels of Zinc per one pound.
• 1 pound of Tofu Mayonnaise lack sufficient amounts of Potassium
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu Mayonnaise has 5.6 times more Energy, 317.9 times more Fat, 112.3 times more Saturated Fat, 204.2 times more Omega 3, 454.2 times more Omega 6 and 2.3 times more Protein than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4.1 times more Carbohydrate and 2.3 times more Fiber than Mayonnaise made with Tofu.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6