Comparing Nutrients in 1 pound Baked Potato Flesh VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Baked Potato Flesh	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	14.5% 422kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	9.8% 3.13g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	90% 1.45g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	63.5% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	6.52% 8.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	3.88% 2.8g	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	18% 6.8g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	16% 8.9g	65.4% 36.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	5.53% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	16.4% 0.21mg	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	10.2% 41μg	17% 68μg	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	64.5% 58mg	0.5% 0.45mg	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	1.2% 0.18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	97% 0.88mg	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	20% 1.6mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	119% 2.74mg	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	32.4% 227mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Raw Regular Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Baked Potato Flesh has 1.3 times more Vitamin B1, 7.2 times more Vitamin B3, 8.2 times more Vitamin B5, 6.4 times more Vitamin B6 and 128 times more Vitamin C than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 2.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Baked Potato Flesh has 3.2 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 70 times more Calcium, 15.3 times more Iron, 3.8 times more Manganese, 1.9 times more Phosphorus, 29.7 times more Selenium and 2.8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Copper, Magnesium and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.2 times more Energy, 11.5 times more Carbohydrate, 2.7 times more Sugars and 5 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 47.8 times more Fat, 26.6 times more Saturated Fat, 31.9 times more Omega 3, 74.4 times more Omega 6 and 4.1 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber