Comparing Nutrients in 100 calories Mori-nu firm silken tofu VS Potato Skin

Weight per 100 calories

• Mori-nu firm silken tofu: 161g
• Potato Skin: 172g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Mori-nu firm silken tofu or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
Potato Skin	17%	1%	82%

Macro Nutrients

	Mori-nu firm silken tofu	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.98% 3.87g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	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	0.42% 0.16g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	20% 11g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	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	13.6% 0.16mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.36% 0.018mg	31.7% 0.41mg	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	7.33% 29.3μg	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	22% 19.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Mori-nu firm silken tofu	Potato Skin	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	81% 0.73mg	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	20.8% 1.66mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.5mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	45% 1.04mg	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	20.7% 145mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	NA	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	8.94% 0.98mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.9% 144g	3700g per day for Men 19-50 years

Mori-nu Firm Silken Tofu VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mori-nu firm silken tofu or Potato Skin?

Lets compare vitamin content per 100 calories of Mori-nu firm silken tofu vs Potato Skin:

• 100 calories of Mori-nu firm silken tofu have 4.5 times more Vitamin B1 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 4.5 times more Vitamin B3, 23.2 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Potato Skin provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, firm as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Mori-nu firm silken tofu vs Potato Skin:

• 100 calories of Mori-nu firm silken tofu have 2.2 times more Phosphorus, 3.4 times more Sodium and 1.6 times more Zinc than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.2 times more Copper, 3.4 times more Iron and 2.3 times more Potassium than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Potato Skin contain similar levels of Calcium, Magnesium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu firm silken tofu have 25.3 times more Fat, 14.6 times more Saturated Fat and 2.5 times more Protein than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 5.5 times more Carbohydrate and 26.7 times more Fiber than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Potato Skin offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber