Comparing Nutrients in 5 ounces Baked White Potatoes VS TVP

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
TVP	59%	3%	38%

Macro Nutrients

	Baked White Potatoes	TVP	Recommended Dietary Allowance
Energy	4.5% 130kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	35% 45.4g	130g per day for Men 19-50 years
Sugars	3% 2.17g	18.6% 13.5g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	54.5% 20.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	TVP	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	54.5% 0.71mg	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	13.5% 54μg	106% 425μg	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% 18mg	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	0.38% 0.057mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	TVP	Recommended Dietary Allowance
Calcium	1.4% 14mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	236% 2.13mg	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	11.3% 0.91mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	247% 5.67mg	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	15% 106mg	144% 1006mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	104% 3544mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs TVP:

• Baked Whole White Potatoes have more Vitamin C than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 12.5 times more Vitamin B1, 7 times more Vitamin B2, 2.4 times more Vitamin B6, 7.9 times more Vitamin B9, 5 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Textured Vegetable Protein, Dry have similar amounts of Vitamin B3 per 5 oz.
• Both Baked Whole White Potatoes as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs TVP:

• Baked Whole White Potatoes have 10.8 times more Water than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 26 times more Calcium, 11.8 times more Copper, 15.6 times more Iron, 11.1 times more Magnesium, 21.2 times more Manganese, 9.5 times more Phosphorus, 4.6 times more Potassium, 44 times more Selenium, 4.3 times more Sodium and 16 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Textured Vegetable Protein, Dry contains 3.6 times more Energy, 6.7 times more Fat, 6.7 times more Omega 3, 8.2 times more Omega 6, 1.5 times more Carbohydrate, 6.2 times more Sugars, 7 times more Fiber and 23.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Textured Vegetable Protein, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.