Comparing Nutrients in 100 grams Baked Potato Skin VS Mori-nu silken tofu, lite extra firm

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Baked Potato Skin	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	6.83% 198kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	0.77% 1g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	0.58% 0.42g	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	20.8% 7.9g	0% 0g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	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	5.5% 22μg	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% 13.5mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	14.3% 0.13mg	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	88% 7.04mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	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	14.4% 101mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	1.68% 57mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	6.53% 98mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Mori-nu silken tofu, lite extra firm per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Skin versus 100 g of Mori-nu silken tofu, lite extra firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Mori-nu silken tofu, lite extra firm:

• 100 grams of Baked Potato Skin have 4.1 times more Vitamin B1, 5.3 times more Vitamin B2, 27.9 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 100 grams of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Baked Potato Skin as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Mori-nu silken tofu, lite extra firm:

• 100 grams of Baked Potato Skin have 6.3 times more Copper, 8.9 times more Iron, 4.3 times more Magnesium, 1.2 times more Phosphorus, 10.1 times more Potassium and 1.9 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 100 g of Mori-nu silken tofu, lite extra firm contain 1.3 times more Calcium, 4.7 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• 100 grams of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 5.2 times more Energy, 46.1 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 100 g of Mori-nu silken tofu, lite extra firm contain 1.6 times more Protein than Baked Potato Skin.
• 100 grams of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber