Comparing Nutrients in 100 calories Mori-nu silken tofu, lite extra firm VS Baked Red Potatoes

Weight per 100 calories

• Mori-nu silken tofu, lite extra firm: 263g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 2.3 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is average in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Which food has more nutrients per 100 calories - Mori-nu silken tofu, lite extra firm or Baked Red Potatoes?

Macros Ratio

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

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.02% 2.63g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	0% 0g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	33% 18.4g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.05% 0.053mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	18.7% 0.24mg	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	7.76% 31μg	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	0% 0mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	22.2% 0.2mg	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% 2.08mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	NA	8.65% 0.2mg	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	31.2% 218mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	17% 258mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	6.47% 239g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Mori-nu silken tofu, lite extra firm vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 6.3 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Mori-nu silken tofu, lite extra firm vs Baked Red Potatoes:

• Mori-nu silken tofu, lite extra firm has 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.
• While Baked Whole Red Potatoes contain 4.2 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Baked Whole Red Potatoes have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Mori-nu silken tofu, lite extra firm has 10.7 times more Fat and 7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8.6 times more Carbohydrate, 1.5 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.