Comparing Nutrients in 1 pound Tofu Yogurt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Tofu Yogurt	Baked White Potatoes	Recommended Dietary Allowance
Energy	14.7% 426kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	1.3% 0.22g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	25% 9.53g	38g per day for Men 19-50 years
Protein	28.3% 16g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	53.5% 535mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tofu Yogurt vs Baked White Potatoes:

• Tofu yogurt has 1.3 times more Vitamin B1, 7.8 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 10.6 times more Vitamin B6, 6.3 times more Vitamin B9 and 5 times more Vitamin C than Tofu yogurt.
• Both Tofu yogurt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tofu Yogurt vs Baked White Potatoes:

• Tofu yogurt has 11.8 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 26 times more Selenium and 5 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 2 times more Phosphorus and 11.6 times more Potassium than Tofu yogurt.
• Both Tofu yogurt and Baked Whole White Potatoes have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tofu yogurt has 12 times more Fat, 7.7 times more Omega 3, 18.4 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 10.5 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 1 lb.
• Both Tofu yogurt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.