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

Weight per 300 calories

• Baked Red Potatoes: 345g
• Mori-nu silken tofu, lite extra firm: 790g

Baked Red Potatoes have 2.3 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has average energy density when compared to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Baked Red Potatoes	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	4.57% 3.3g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	0% 0g	38g per day for Men 19-50 years
Protein	14% 7.93g	99% 55.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	0% 0mg	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	23.3% 93μg	NA	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	48.3% 43.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	3.1% 31mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	113% 1mg	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	30% 2.4mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	35.5% 248mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	7.15% 264g	19.4% 718g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Mori-nu Silken Tofu, Lite Extra Firm Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Red Potatoes have 6.3 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Baked Red Potatoes and Mori-nu silken tofu, lite extra firm provide similar amounts of Vitamin B1 and 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 Baked Whole Red Potatoes as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of Baked Red Potatoes have 1.2 times more Magnesium and 4.2 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 10.9 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 2.6 times more Phosphorus, 18.7 times more Sodium, 1.5 times more Zinc and 2.7 times more Water than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 8.6 times more Carbohydrate, 1.5 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Mori-nu silken tofu, lite extra firm offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber