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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Potato Skin	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	9.07% 263kcal	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	43.4% 56.4g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	21% 11.7g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	7.94% 0.095mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	13.6% 136mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	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	3.02% 45.4mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10.7% 396g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Potato Skin 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 Potato Skin vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Potato Skin has 1.9 times more Vitamin B3, 5.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 57 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 2.2 times more Vitamin B1 and 2.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Potato Skin as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (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, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Potato Skin has 2.7 times more Copper, 2.9 times more Iron, 1.5 times more Manganese and 3.4 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 3.7 times more Calcium, 2.4 times more Phosphorus, 29.7 times more Selenium and 1.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Magnesium 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 12.5 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 2.8 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, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber