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

Weight per 100 calories

• Baked Red Potatoes: 115g
• Mori-nu soft silken tofu: 182g

Baked Red Potatoes have 1.6 times more energy per 100g than Mori-nu soft silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Baked Red Potatoes	Mori-nu soft 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	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	2.03% 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	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	3.3% 2.4g	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	0.48% 0.18g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Mori-nu soft 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	3.4% 0.55mg	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	1.54% 0.02mg	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 soft silken tofu	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	42% 0.38mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	12.6% 52.7mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	2.4% 88g	4.37% 162g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 3.4 times more Vitamin B3, 12.2 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 2.2 times more Vitamin B1 and 1.3 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

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

• Baked Whole Red Potatoes have 1.9 times more Potassium than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 5.4 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Zinc and 1.8 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have 4.3 times more Carbohydrate and 11.4 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 28.5 times more Fat, 14.1 times more Saturated Fat, 1.4 times more Sugars and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Mori-nu silken tofu, soft have similar amounts of Energy per 100 kcal.
• Both Baked Whole Red Potatoes as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.