Comparing Nutrients in 300 calories Mori-nu silken tofu, lite extra firm VS Baked Potato Flesh

Weight per 300 calories

• Mori-nu silken tofu, lite extra firm: 790g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 2.4 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is average in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.07% 7.9g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	7.56% 5.5g	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% 0g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	99% 55.3g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	74.7% 0.97mg	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	7.26% 29μg	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	46% 41.3mg	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	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	34% 339mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	77% 0.69mg	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	78% 6.24mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	94% 655mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	19.4% 718g	6.58% 243g	3700g per day for Men 19-50 years

Mori-nu Silken Tofu, Lite Extra Firm VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Mori-nu silken tofu, lite extra firm vs Baked Potato Flesh:

• 300 calories of Mori-nu silken tofu, lite extra firm have 2.3 times more Vitamin B2 than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B1, 5.2 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 300 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Mori-nu silken tofu, lite extra firm as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Mori-nu silken tofu, lite extra firm vs Baked Potato Flesh:

• 300 calories of Mori-nu silken tofu, lite extra firm have 21 times more Calcium, 1.5 times more Copper, 5.5 times more Iron, 4.1 times more Phosphorus, 48 times more Sodium, 2.2 times more Zinc and 2.9 times more Water than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 2.8 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Baked Potato Flesh contain similar levels of Magnesium per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu silken tofu, lite extra firm have 8.7 times more Protein than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 8.8 times more Carbohydrate, 1.7 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Baked Potato Flesh offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber