Comparing Nutrients in 300 calories Mori-nu soft silken tofu VS Potato Skin

Weight per 300 calories

• Mori-nu soft silken tofu: 546g
• Potato Skin: 517g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Mori-nu soft silken tofu or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Potato Skin	17%	1%	82%

Macro Nutrients

	Mori-nu soft silken tofu	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	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	12% 16g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	9.86% 7.15g	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	1.44% 0.55g	34% 13g	38g per day for Men 19-50 years
Protein	46.8% 26g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	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	45.5% 0.55mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	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	4.6% 0.06mg	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 soft silken tofu	Potato Skin	Recommended Dietary Allowance
Calcium	17% 169mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	56% 4.47mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	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	48.3% 338mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	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	1.8% 27.3mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	13% 485g	11.6% 431g	3700g per day for Men 19-50 years

Mori-nu Soft Silken Tofu VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mori-nu soft silken tofu or Potato Skin?

Lets compare vitamin content per 300 calories of Mori-nu soft silken tofu vs Potato Skin:

• 300 calories of Mori-nu soft silken tofu have 5 times more Vitamin B1 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 3.3 times more Vitamin B3, 20.6 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Potato Skin provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, soft 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 soft silken tofu vs Potato Skin:

• 300 calories of Mori-nu soft silken tofu have 1.3 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Zinc than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.9 times more Copper, 3.7 times more Iron and 2.2 times more Potassium than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Potato Skin contain similar levels of Calcium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu soft silken tofu have 28.5 times more Fat, 14.5 times more Saturated Fat and 2 times more Protein than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 4.1 times more Carbohydrate and 23.7 times more Fiber than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Potato Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber