Comparing Nutrients in 100 calories Baked Red Potatoes VS Mori-nu firm silken tofu

Weight per 100 calories

• Baked Red Potatoes: 115g
• Mori-nu firm silken tofu: 161g

Baked Red Potatoes have 1.4 times more energy per 100g than Mori-nu firm silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, firm having low energy density.

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Mori-nu firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Baked Red Potatoes	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	2.98% 3.87g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	2.83% 2.05g	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	0.7% 0.51g	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	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	0.42% 0.16g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	1.36% 0.018mg	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	7.76% 31μg	NA	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	16% 14.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	10% 0.8mg	20.8% 1.66mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	10.4% 43.5mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	NA	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	12% 82.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	8.94% 0.98mg	11mg per day for Men 19-50 years
Water	2.4% 88g	3.8% 141g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Mori-nu Firm Silken Tofu Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Mori-nu firm silken tofu?

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Mori-nu firm silken tofu:

• 100 calories of Baked Red Potatoes have 4.6 times more Vitamin B3, 13.7 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 2 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Mori-nu firm silken tofu 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 Baked Whole Red Potatoes as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Baked Red Potatoes vs Mori-nu firm silken tofu:

• 100 calories of Baked Red Potatoes have 2 times more Potassium than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 5 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 4.2 times more Sodium, 2.1 times more Zinc and 1.6 times more Water than Baked Whole Red Potatoes.
• 100 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Red Potatoes have 5.8 times more Carbohydrate and 12.8 times more Fiber than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 25.3 times more Fat, 14.2 times more Saturated Fat and 4.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Mori-nu firm silken tofu offer comparable quantities of Energy and Sugars per 100 calories.
• 100 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber