Comparing Nutrients in 500 calories Potato Skin VS Mori-nu silken tofu, lite extra firm

Weight per 500 calories

• Potato Skin: 862g
• Mori-nu silken tofu, lite extra firm: 1316g

Potato Skin has 1.5 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has low 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 500 calories - Potato Skin or Mori-nu silken tofu, lite extra firm?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Potato Skin	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	7.62% 5.53g	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	56.7% 21.6g	0% 0g	38g per day for Men 19-50 years
Protein	39.6% 22g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	36.6% 147μg	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	109% 98mg	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	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

	Potato Skin	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	26% 259mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	189% 1.7mg	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	349% 28mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	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	46.8% 328mg	156% 1092mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	86% 1289mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	19.4% 718g	32.3% 1196g	3700g per day for Men 19-50 years

Potato Skin VS Mori-nu Silken Tofu, Lite Extra Firm Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Mori-nu silken tofu, lite extra firm?

Lets compare vitamin content per 500 calories of Potato Skin vs Mori-nu silken tofu, lite extra firm:

• 500 calories of Potato Skin have 1.2 times more Vitamin B2, 6.2 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 2.2 times more Vitamin B1 than Raw Potato Skin.
• 500 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Potato Skin as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Mori-nu silken tofu, lite extra firm:

• 500 calories of Potato Skin have 2.1 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium and 4.7 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 2.2 times more Calcium, 3.3 times more Phosphorus, 15 times more Sodium and 1.7 times more Water than Raw Potato Skin.
• Both Potato Skin and Mori-nu silken tofu, lite extra firm contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 8.2 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 500 kcal of Mori-nu silken tofu, lite extra firm contain 4.2 times more Protein than Raw Potato Skin.
• Both Potato Skin and Mori-nu silken tofu, lite extra firm offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber