Comparing Nutrients in 100 grams Baked White Potatoes VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Baked White Potatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	3.17% 92kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	4.5% 1.45g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	29.2% 4.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	3.38% 4.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	5.92% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	3% 0.039mg	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	9.5% 38μg	5.5% 22μg	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	14% 12.6mg	0.33% 0.3mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	1% 10mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	36.4% 0.33mg	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	8% 0.64mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	45.7% 1.05mg	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	10.7% 75mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	30.5% 17μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.92% 71g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Hard Tofu, prepared with nigari:

• Baked Whole White Potatoes have 2.4 times more Vitamin B3, 10.4 times more Vitamin B5, 5.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 42 times more Vitamin C than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.8 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Hard Tofu, prepared with nigari have similar amounts of Vitamin B1 per 100 g.
• Both Baked Whole White Potatoes as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Hard Tofu, prepared with nigari:

• Baked Whole White Potatoes have 3.7 times more Potassium than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 34.5 times more Calcium, 2.6 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 5.6 times more Manganese, 3.1 times more Phosphorus, 33.6 times more Selenium and 4.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Hard Tofu, prepared with nigari have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 4.8 times more Carbohydrate and 3.5 times more Fiber than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.6 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 6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.