Comparing Nutrients in 1 pound Baked White Potatoes VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Baked White Potatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	14.4% 417kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	133% 22.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	15.3% 20g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	17% 9.53g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	13.6% 0.18mg	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	43% 172μg	25% 100μg	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	63.5% 57mg	1.5% 1.36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	165% 1.5mg	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	36.3% 2.9mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	207% 4.77mg	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	48.6% 340mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.7% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Hard Tofu, prepared with nigari:

• Baked Whole White Potatoes have 2.4 times more Vitamin B3, 10.4 times more Vitamin B5, 5.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 42 times more Vitamin C than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.8 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Hard Tofu, prepared with nigari have similar amounts of Vitamin B1 per 1 lb.
• Both Baked Whole White Potatoes as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Hard Tofu, prepared with nigari:

• Baked Whole White Potatoes have 3.7 times more Potassium than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 34.5 times more Calcium, 2.6 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 5.6 times more Manganese, 3.1 times more Phosphorus, 33.6 times more Selenium and 4.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Hard Tofu, prepared with nigari have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 4.8 times more Carbohydrate and 3.5 times more Fiber than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.6 times more Energy, 66.6 times more Fat, 36.1 times more Saturated Fat, 44.5 times more Omega 3, 101.4 times more Omega 6 and 6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.