Comparing Nutrients in 300 calories MORI-NU silken Tofu, lite firm VS Baked Red Potatoes

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 2.4 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is average in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.43% 0.14g	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	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.86% 8.9g	52% 67.6g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	0% 0g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	91% 51g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	56.2% 0.73mg	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	23.3% 93μg	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	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	29% 292mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	66.7% 0.6mg	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	76% 6.1mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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% 657mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	46% 689mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	20% 741g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of MORI-NU silken Tofu, lite firm vs Baked Red Potatoes:

• MORI-NU silken Tofu, lite firm has 1.3 times more Vitamin B1 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.2 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for MORI-NU silken Tofu, lite firm vs Baked Red Potatoes:

• MORI-NU silken Tofu, lite firm has 9.4 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 2.6 times more Phosphorus, 16.7 times more Sodium, 1.9 times more Zinc and 2.8 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.7 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Baked Whole Red Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• MORI-NU silken Tofu, lite firm has 12.5 times more Fat, 7.8 times more Saturated Fat and 6.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.6 times more Carbohydrate, 1.4 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.