Comparing Nutrients in 7 ounces Koyadofu VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Potato Skin	17%	1%	82%

Macro Nutrients

	Koyadofu	Potato Skin	Recommended Dietary Allowance
Energy	32.6% 947kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	251% 4g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	19% 24.7g	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	37.6% 14.3g	13% 4.96g	38g per day for Men 19-50 years
Protein	186% 104g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Potato Skin	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	36.5% 0.47mg	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	45.6% 183μg	8.43% 33.7μg	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	1.54% 1.4mg	25% 22.6mg	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	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

	Koyadofu	Potato Skin	Recommended Dietary Allowance
Calcium	72.2% 722mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	93% 0.84mg	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	241% 19.3mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	52% 1.2mg	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	137% 958mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS Potato Skin per 7 oz

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

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

• 7 ounces of Koyadofu have more Vitamin A, 23.5 times more Vitamin B1, 8.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 5.4 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 16.3 times more Vitamin C than Dried-frozen Tofu.
• Both Koyadofu and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Koyadofu have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Dried-frozen Tofu as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Koyadofu vs Potato Skin:

• 7 ounces of Koyadofu have 12.1 times more Calcium, 2.8 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 6.1 times more Manganese, 12.7 times more Phosphorus, 181 times more Selenium and 14 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 20.7 times more Potassium and 14.4 times more Water than Dried-frozen Tofu.
• 7 ounces of Koyadofu lack sufficient amounts of Potassium
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Koyadofu have 8.2 times more Energy, 303.4 times more Fat, 168.8 times more Saturated Fat, 202.4 times more Omega 3, 472 times more Omega 6, 2.9 times more Fiber and 20.4 times more Protein than Potato Skin.
• Both Koyadofu and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6