Comparing Nutrients in 7 ounces Tofu, extra firm, prepared with nigari VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Baked Potato Flesh	Recommended Dietary Allowance
Energy	5.68% 165kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	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	1.8% 2.34g	33% 42.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.65% 3.37g	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	5.22% 2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	35.4% 20g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	46% 0.6mg	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	4.47% 18μg	4.47% 18μg	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% 0mg	28.2% 25.4mg	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	0.13% 0.02mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	56% 560mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	47.4% 0.43mg	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	50.6% 4.05mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	14% 0.32mg	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	31.5% 220mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu, extra firm, prepared with nigari versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu, extra firm, prepared with nigari vs Baked Potato Flesh:

• 7 ounces of Tofu, extra firm, prepared with nigari have 2.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 9.3 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.2 times more Vitamin B1, 5.8 times more Vitamin B3, 3.6 times more Vitamin B6 and more Vitamin C than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Baked Potato Flesh provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Tofu, extra firm, prepared with nigari as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Tofu, extra firm, prepared with nigari vs Baked Potato Flesh:

• 7 ounces of Tofu, extra firm, prepared with nigari have 56.4 times more Calcium, 5.8 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 2.2 times more Phosphorus, 43.3 times more Selenium and 3.7 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 3 times more Potassium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Baked Potato Flesh contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, extra firm, prepared with nigari have 52.6 times more Fat, 35.3 times more Saturated Fat, 26.1 times more Omega 3, 74.6 times more Omega 6 and 5.1 times more Protein than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 18.3 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Baked Potato Flesh offer comparable quantities of Energy per seven ounces.
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6