Comparing Nutrients in 300 calories Mori-nu firm silken tofuVS Baked White Potatoes

Weight per 300 calories

Mori-nu firm silken tofu

484g

Baked White Potatoes

326g

Baked Whole White Potatoes have 1.5 times more energy per unit of mass than Mori-nu silken tofu, firm, which is average in comparison to other foods. Mori-nu firm silken tofu having low energy density.

Which food has more nutrients per 300 calories - Mori-nu firm silken tofu or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Mori-nu firm silken tofu

45%

40%

15%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Mori-nu firm silken tofuvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

13.5%13g

Fat

0.5%0.49g

13 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

6.14%1.96g

Saturated Fat

0.41%0.13g

1.96 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

Omega 3

3.06%0.049g

NA gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

Omega 6

0.94%0.16g

NA gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

8.93%11.6g

Carbohydrate

53%68.7g

11.6 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

8.48%6.15g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.15 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

Fructose

1.6%1.17g

≤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]

NA gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

Glucose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

1.27%0.48g

Fiber

18%6.85g

0.48 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

59.6%33.4g

Protein

12.2%6.85g

33.4 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Mori-nu firm silken tofuvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

40.7%0.49mg

Vitamin B1

13%0.16mg

Thiamine

0.49 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

15.3%0.2mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.2 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

7.47%1.2mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

25%1.25mg

Pantothenic acid

NA mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

4.1%0.053mg

Vitamin B6

53%0.69mg

Pyridoxine

0.053 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

Vitamin B9

31%124μg

Folates and Folic Acid

NA μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Mori-nu firm silken tofuvs Baked White Potatoes

15.5%155mg

Calcium

3.26%32.6mg

155 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

109%0.98mg

Copper

46%0.41mg

0.98 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

62.3%5mg

Iron

26%2.1mg

5 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

31%131mg

Magnesium

21%88mg

131 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

Manganese

26.8%0.62mg

NA mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

62.2%435mg

Phosphorus

35%245mg

435 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

27.6%939mg

Potassium

52%1774mg

939 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

Selenium

2.96%1.63μg

NA μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

11.6%174mg

Sodium

1.52%23mg

174 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

27%2.95mg

Zinc

10.4%1.14mg

2.95 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

11.4%423g

Water

6.65%246g

423 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Mori-nu firm silken tofu vs Baked White Potatoes:

Mori-nu silken tofu, firm has 3.1 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.2 times more Vitamin B3, 12.9 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mori-nu firm silken tofu vs Baked White Potatoes:

Mori-nu silken tofu, firm has 4.7 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 7.6 times more Sodium, 2.6 times more Zinc and 1.7 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Potassium than Mori-nu silken tofu, firm.

Comparison of macro-nutrients per 300 calories:

Mori-nu silken tofu, firm has 26.7 times more Fat, 15.1 times more Saturated Fat, 1.2 times more Sugars and 4.9 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.9 times more Carbohydrate and 14.2 times more Fiber than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Mori-nu silken tofu, firm as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Mori-nu firm silken tofuVS Mori-nu extra firm silken tofuBaked White PotatoesVS Mori-nu extra firm silken tofuMori-nu firm silken tofuVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Mori-nu firm silken tofuVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Mori-nu firm silken tofu or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: