Comparing Nutrients in 300 calories Baked White Potatoes VS Mori-nu soft silken tofu

Weight per 300 calories

• Baked White Potatoes: 326g
• Mori-nu soft silken tofu: 546g

Baked White Potatoes have 1.7 times more energy per 100g than Mori-nu soft silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Baked White Potatoes	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	12% 16g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9.86% 7.15g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.6% 0.06mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	125% 1.13mg	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	26% 2.1mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	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% 245mg	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	6.65% 246g	13% 485g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Mori-nu soft silken tofu:

• Baked Whole White Potatoes have 3 times more Vitamin B3, 11.5 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.5 times more Vitamin B1 and 1.6 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Mori-nu soft silken tofu:

• Baked Whole White Potatoes have 1.8 times more Potassium than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 5.2 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Zinc and 2 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 4.3 times more Carbohydrate and 12.6 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 30.1 times more Fat, 14.9 times more Saturated Fat, 1.4 times more Sugars and 3.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Mori-nu silken tofu, soft have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.