Comparing Nutrients in 1 pound Baked Potato Flesh VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Baked Potato Flesh	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	14.5% 422kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	7.56% 2.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	49% 8.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	4.38% 3.18g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	16% 8.9g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	18% 0.24mg	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	50% 200μg	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	1% 0.91mg	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	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	79% 0.71mg	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	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	76.7% 1.76mg	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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	16% 544mg	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	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Baked Potato Flesh has 2.2 times more Vitamin B1, 2.6 times more Vitamin B3, 10.9 times more Vitamin B5, 5.8 times more Vitamin B6 and 64 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.8 times more Vitamin B2 and 4.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Baked Potato Flesh has 1.4 times more Copper and 3.3 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 22.2 times more Calcium, 3.2 times more Iron, 2.4 times more Manganese, 1.8 times more Phosphorus, 29.7 times more Selenium and 2.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of 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 1.5 times more Energy, 18.3 times more Carbohydrate, 2.4 times more Sugars and 7.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 36.9 times more Fat, 24.6 times more Omega 3, 57.3 times more Omega 6 and 3.7 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber