Comparing Nutrients in 7 ounces Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	46%	46%	8%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.87% 228kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	32% 42g	130g per day for Men 19-50 years
Sugars	3% 2.2g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	47% 26.3g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.2% 0.42mg	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	NA	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.4% 194IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.3% 29μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Baked White Potatoes	Recommended Dietary Allowance
Calcium	47.4% 474mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	28% 0.25mg	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	42% 3.37mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	NA	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	NA	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	NA	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	NA	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.15% 153g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm vs Baked White Potatoes:

• Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have more Vitamin D and 5.4 times more Vitamin K than Baked Whole White Potatoes.

Comparing minerals per 7 ounces for Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm vs Baked White Potatoes:

• Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have 23.9 times more Calcium, 2.7 times more Iron and 4 times more Sodium than Baked Whole White Potatoes.
• Both Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm and Baked Whole White Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have 1.3 times more Energy, 39.3 times more Fat, 27.5 times more Saturated Fat and 6.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9.8 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Fiber than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• Both Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.