Comparing Nutrients in 7 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Potato Skin	17%	1%	82%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Potato Skin	Recommended Dietary Allowance
Energy	4.17% 121kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	1.04% 0.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	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	22% 87.3μg	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	0.44% 0.4mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Potato Skin	Recommended Dietary Allowance
Calcium	22% 220mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	27.5% 2.2mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	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	26% 183mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.7% 173g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Potato Skin:

• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 2.2 times more Vitamin B1 and 2.6 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Vitamin B3, 5.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 57 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Potato Skin:

• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 3.7 times more Calcium, 2.4 times more Phosphorus, 29.7 times more Selenium and 1.8 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.7 times more Copper, 2.9 times more Iron, 1.5 times more Manganese and 3.4 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Potato Skin contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 36.9 times more Fat, 24.6 times more Omega 3, 57.3 times more Omega 6 and 2.8 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 10.5 times more Carbohydrate and 12.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6