Comparing Nutrients in 100 calories Baked White Potatoes VS Mori-nu soft silken tofu

Weight per 100 calories

• Baked White Potatoes: 109g
• Mori-nu soft silken tofu: 182g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	3.3% 2.4g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	0.48% 0.18g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	1.54% 0.02mg	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	10.3% 41.3μg	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	15.2% 13.7mg	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	0.29% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	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	1.1% 11mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	42% 0.38mg	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	8.7% 0.7mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	12.6% 52.7mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	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	11.6% 81.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	2.2% 82g	4.37% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 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 100 kcal.
• Both Baked Whole White Potatoes as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.