Comparing Nutrients in 7 ounces Potato Skin VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Potato Skin	Tofu Yogurt	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.46g	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	13% 4.96g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	3.05% 0.04mg	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	8.43% 33.7μg	2.98% 12μg	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	25% 22.6mg	5.5% 4.96mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tofu Yogurt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	16.5% 0.15mg	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	80.4% 6.43mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	NA	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	10.8% 75.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tofu Yogurt per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Tofu Yogurt:

• 7 ounces of Potato Skin have 1.9 times more Vitamin B2, 4.3 times more Vitamin B3, 12 times more Vitamin B6, 2.8 times more Vitamin B9 and 4.6 times more Vitamin C than Tofu Yogurt.
• While 7 oz of Tofu yogurt contain 2.9 times more Vitamin B1 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Potato Skin as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Tofu Yogurt:

• 7 ounces of Potato Skin have 5.6 times more Copper, 3.1 times more Iron and 8.8 times more Potassium than Tofu Yogurt.
• While 7 oz of Tofu yogurt contain 3.9 times more Calcium, 1.7 times more Magnesium, 43.3 times more Selenium and 3.5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Tofu Yogurt contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 12.5 times more Fiber than Tofu Yogurt.
• While 7 oz of Tofu yogurt contain 1.6 times more Energy, 11.6 times more Omega 3, 28.2 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Tofu Yogurt provide inadequate amounts of Fiber