Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Fried Tofu	Recommended Dietary Allowance
Energy	4.25% 123kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	5.3% 3.86g	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	0.57% 0.41g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	10.8% 0.14mg	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	3.54% 14μg	9.57% 38.3μg	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	20.5% 18.4mg	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	0.094% 0.014mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Fried Tofu	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	62.7% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	92% 2.1mg	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	8.9% 62.4mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	2.95% 109g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Fried Tofu:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 14.4 times more Vitamin B3, 3.7 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Fried Tofu.
• While 5 oz of Fried Tofu contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B9 and 3.5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Fried Tofu:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 2.6 times more Potassium and 1.5 times more Water than Fried Tofu.
• While 5 oz of Fried Tofu contain 74.4 times more Calcium, 2.1 times more Copper, 15.7 times more Iron, 2.7 times more Magnesium, 10.8 times more Manganese, 6.5 times more Phosphorus, 95 times more Selenium and 6.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 2.3 times more Carbohydrate than Fried Tofu.
• While 5 oz of Fried Tofu contain 3.1 times more Energy, 201.8 times more Fat, 112.2 times more Saturated Fat, 134.6 times more Omega 3, 313.9 times more Omega 6, 3 times more Sugars, 2.2 times more Fiber and 10.1 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6