Comparing Nutrients in 1 pound Potato Skin VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Potato Skin	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	9.07% 263kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	4.44% 3.22g	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	30% 11.3g	12% 4.54g	38g per day for Men 19-50 years
Protein	21% 11.7g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	29% 0.38mg	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	19.3% 77μg	10.2% 41μg	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	57.5% 51.7mg	0% 0mg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	13.6% 136mg	128% 1279mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	101% 0.91mg	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	184% 14.7mg	116% 9.25mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	131% 3.02mg	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	24.6% 172mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tofu, extra firm, prepared with nigari per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Tofu, extra firm, prepared with nigari:

• 1 pound of Potato Skin has 4.3 times more Vitamin B3, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• While 1 lb of Tofu, extra firm, prepared with nigari contains 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.8 times more Vitamin B5 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Tofu, extra firm, prepared with nigari:

• 1 pound of Potato Skin has 2.1 times more Copper, 1.6 times more Iron and 3.2 times more Potassium than Tofu, extra firm, prepared with nigari.
• While 1 lb of Tofu, extra firm, prepared with nigari contains 9.4 times more Calcium, 1.5 times more Magnesium, 2.9 times more Phosphorus, 43.3 times more Selenium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Tofu, extra firm, prepared with nigari contain similar levels of Manganese and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 10.5 times more Carbohydrate and 2.5 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 1 lb of Tofu, extra firm, prepared with nigari contains 1.4 times more Energy, 52.6 times more Fat, 35.3 times more Saturated Fat, 26.1 times more Omega 3, 74.6 times more Omega 6 and 3.9 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate