Comparing Nutrients in 1 pound Tofu Yogurt VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Tofu Yogurt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	14.7% 426kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	75% 98g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	10.6% 7.7g	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	2.4% 0.91g	18% 6.8g	38g per day for Men 19-50 years
Protein	28.3% 16g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	105% 1.37mg	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	6.8% 27.2μg	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	12.6% 11.3mg	64.5% 58mg	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	9.37% 1.4mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	53.5% 535mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	108% 0.98mg	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	60% 4.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu Yogurt versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu Yogurt vs Baked Potato Flesh:

• 1 pound of Tofu Yogurt has 7.8 times more Vitamin E and 11.7 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.8 times more Vitamin B1, 5.8 times more Vitamin B3, 15.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.1 times more Vitamin C than Tofu yogurt.
• 1 pound of Tofu Yogurt have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin E and Vitamin K
• Both Tofu yogurt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tofu Yogurt vs Baked Potato Flesh:

• 1 pound of Tofu Yogurt has 23.6 times more Calcium, 3 times more Iron, 1.6 times more Magnesium, 43.3 times more Selenium and 7 times more Sodium than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.9 times more Copper, 1.3 times more Phosphorus and 8.3 times more Potassium than Tofu yogurt.
• Both Tofu Yogurt and Baked Potato Flesh contain similar levels of Zinc and Water per one pound.
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu Yogurt has 11.6 times more Omega 3, 28.2 times more Omega 6 and 1.8 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Carbohydrate, 1.4 times more Sugars and 7.5 times more Fiber than Tofu yogurt.
• Both Tofu Yogurt and Baked Potato Flesh offer comparable quantities of Energy per one pound.
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6