Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Mori-nu soft silken tofu

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Mori-nu soft silken tofu: 909g

Frozen Roasted Potatoes with Salt have 2.3 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.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	16.4% 12g	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	27% 10.2g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen Roasted Potatoes with Salt	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	5.9% 59mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	NA	209% 1.9mg	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	24.6% 1.97mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	NA	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	48% 1636mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	NA	43% 4.73mg	11mg per day for Men 19-50 years
Water	7.24% 268g	22% 809g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Mori-nu Soft Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Mori-nu soft silken tofu?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Mori-nu soft silken tofu:

• Both Frozen Roasted Potatoes with Salt and Mori-nu silken tofu, soft have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Mori-nu soft silken tofu:

• 500 calories of Frozen Roasted Potatoes with Salt have 25.8 times more Sodium than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 4.8 times more Calcium, 3.8 times more Iron and 3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Mori-nu soft silken tofu contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 3.9 times more Carbohydrate and 11.3 times more Fiber than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 3.4 times more Fat, 4.9 times more Saturated Fat, 4.4 times more Sugars and 5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Mori-nu soft silken tofu offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber