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

Weight per 300 calories

• Mori-nu silken tofu, lite extra firm: 790g
• Potato Skin: 517g

Raw Potato Skin has 1.5 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is low 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 Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Potato Skin	17%	1%	82%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.17g	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	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	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% 0g	34% 13g	38g per day for Men 19-50 years
Protein	99% 55.3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	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	19.7% 0.24mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	95% 1.24mg	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	22% 88μg	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	65.5% 59mg	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 silken tofu, lite extra firm	Potato Skin	Recommended Dietary Allowance
Calcium	34% 339mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	243% 2.2mg	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	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	135% 3.1mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	19.4% 718g	11.6% 431g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Mori-nu silken tofu, lite extra firm have 2.2 times more Vitamin B1 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 6.2 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Potato Skin provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, lite extra firm as well as Raw Potato Skin 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 Potato Skin:

• 300 calories of Mori-nu silken tofu, lite extra firm have 2.2 times more Calcium, 3.3 times more Phosphorus, 15 times more Sodium and 1.7 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.1 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium and 4.7 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Potato Skin contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu silken tofu, lite extra firm have 4.2 times more Protein than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 8.2 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Potato Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber