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

Weight per 300 calories

• Mori-nu silken tofu, lite extra firm: 790g
• Baked White Potatoes: 326g

Baked Whole White Potatoes 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.

Which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	NA	0.94% 0.16g	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% 68.7g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	6.9% 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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	18% 6.85g	38g per day for Men 19-50 years
Protein	99% 55.3g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Baked White Potatoes	Recommended Dietary Allowance
Calcium	34% 339mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	26.8% 0.62mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	19.4% 718g	6.65% 246g	3700g per day for Men 19-50 years

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

• Mori-nu silken tofu, lite extra firm has 1.5 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.7 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 Baked Whole White Potatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

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

• Mori-nu silken tofu, lite extra firm has 10.4 times more Calcium, 2.5 times more Copper, 3 times more Iron, 2.7 times more Phosphorus, 33.9 times more Sodium, 1.8 times more Zinc and 2.9 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.9 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Baked Whole White Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Mori-nu silken tofu, lite extra firm has 11.3 times more Fat and 8.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8.7 times more Carbohydrate, 1.5 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.