Comparing Nutrients in 7 ounces Baked Red Potatoes VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Baked Red Potatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	5.95% 173kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	8.96% 2.87g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	82.7% 1.32g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	58% 9.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	1.47% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	5.95% 0.077mg	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	13.4% 53.6μg	11% 43.7μg	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	27.8% 25mg	0.66% 0.6mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	1.8% 18mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	72.3% 0.65mg	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	17.4% 1.4mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	91% 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	20.4% 143mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	NA	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Hard Tofu, prepared with nigari:

• Baked Whole Red Potatoes have 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 9.2 times more Vitamin B5, 5.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 42 times more Vitamin C than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.5 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Hard Tofu, prepared with nigari:

• Baked Whole Red Potatoes have 3.7 times more Potassium than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 38.3 times more Calcium, 1.9 times more Copper, 3.9 times more Iron, 1.9 times more Magnesium, 6.1 times more Manganese, 3.2 times more Phosphorus and 4.2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Hard Tofu, prepared with nigari have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 4.5 times more Carbohydrate and 3 times more Fiber than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.7 times more Energy, 66.6 times more Fat, 36.1 times more Saturated Fat, 44.5 times more Omega 3, 101.4 times more Omega 6 and 5.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.