Comparing Nutrients in 500 calories Baked Red Potatoes VS Mori-nu extra firm silken tofu

Weight per 500 calories

• Baked Red Potatoes: 575g
• Mori-nu extra firm silken tofu: 909g

Baked Red Potatoes have 1.6 times more energy per 100g than Mori-nu extra firm silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, extra firm having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Mori-nu extra firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Baked Red Potatoes	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	8.52% 2.73g	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	1.66% 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	86.6% 113g	14% 18g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	12.4% 9g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	7.7% 0.1mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	202% 1.8mg	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	50.3% 4.02mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	59% 414mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	38% 573mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	49.6% 5.45mg	11mg per day for Men 19-50 years
Water	12% 441g	21.6% 801g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Mori-nu Extra Firm Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Mori-nu extra firm silken tofu?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Mori-nu extra firm silken tofu:

• 500 calories of Baked Red Potatoes have 4.3 times more Vitamin B3, 12.2 times more Vitamin B6 and more Vitamin C than Mori-nu extra firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, extra firm contain 1.7 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Mori-nu extra firm silken tofu provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Whole Red Potatoes as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Mori-nu extra firm silken tofu:

• 500 calories of Baked Red Potatoes have 2.2 times more Potassium than Mori-nu extra firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, extra firm contain 5.4 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 8.3 times more Sodium, 2.4 times more Zinc and 1.8 times more Water than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 6.2 times more Carbohydrate and 11.4 times more Fiber than Mori-nu extra firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, extra firm contain 20 times more Fat and 5.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Mori-nu extra firm silken tofu offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Mori-nu extra firm silken tofu provide inadequate amounts of Fiber