Comparing Nutrients in 5 ounces 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	4.6% 133kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	23% 30g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	23% 0.3mg	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	2.13% 8.5μg	13.5% 54μg	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	3.94% 3.54mg	20% 18mg	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	2.93% 0.44mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	20% 0.18mg	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	18.8% 1.5mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	7.7% 54mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Tofu yogurt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.