Comparing Nutrients in 5 ounces Hard Tofu, prepared with nigari VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Potato Skin	17%	1%	82%

Macro Nutrients

	Hard Tofu, prepared with nigari	Potato Skin	Recommended Dietary Allowance
Energy	7.1% 206kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	59% 0.95g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.05g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.8% 6.22g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	2.24% 0.85g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	32% 18g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.05% 0.052mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	26% 0.34mg	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	7.8% 31μg	6.02% 24μg	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	0.47% 0.43mg	18% 16mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Potato Skin	Recommended Dietary Allowance
Calcium	49% 489mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.46mg	66.6% 0.6mg	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	48.7% 3.9mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	37% 0.85mg	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	46.8% 327mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.35mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.72% 101g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Hard Tofu, prepared with nigari versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Hard Tofu, prepared with nigari vs Potato Skin:

• 5 ounces of Hard Tofu, prepared with nigari have 2 times more Vitamin B1, 2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.6 times more Vitamin B3, 8.2 times more Vitamin B5, 6.1 times more Vitamin B6 and 38 times more Vitamin C than Hard Tofu, prepared with nigari.
• 5 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Hard Tofu, prepared with nigari as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hard Tofu, prepared with nigari vs Potato Skin:

• 5 ounces of Hard Tofu, prepared with nigari have 11.5 times more Calcium, 2.3 times more Magnesium, 1.7 times more Manganese, 6.1 times more Phosphorus, 56 times more Selenium and 4.7 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.3 times more Copper and 2.8 times more Potassium than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Potato Skin contain similar levels of Iron per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hard Tofu, prepared with nigari have 2.5 times more Energy, 99.9 times more Fat, 55.6 times more Saturated Fat, 66.7 times more Omega 3, 155.3 times more Omega 6 and 4.9 times more Protein than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.8 times more Carbohydrate and 4.2 times more Fiber than Hard Tofu, prepared with nigari.
• 5 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6