Comparing Nutrients in 100 calories Mori-nu extra firm silken tofuVS Baked Red Potatoes

Weight per 100 calories

Mori-nu extra firm silken tofu

182g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 1.6 times more energy per unit of mass than Mori-nu silken tofu, extra firm, which is average in comparison to other foods. Mori-nu extra firm silken tofu having low energy density.

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

Macros Ratio

Protein Fat Carbs

Mori-nu extra firm silken tofu

54%

31%

15%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Mori-nu extra firm silken tofuvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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3.56%3.45g

Fat

0.18%0.17g

3.45 gvs0.17 g

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

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1.7%0.55g

Saturated Fat

0.14%0.046g

0.55 gvs0.046 g

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

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Omega 3

1.08%0.017g

NA gvs0.017 g

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

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Omega 6

0.33%0.056g

NA gvs0.056 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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2.8%3.64g

Carbohydrate

17.3%22.5g

3.64 gvs22.5 g

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

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2.5%1.8g

Sugars

2.27%1.64g

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

1.8 gvs1.64 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%0.52g

NA gvs0.52 g

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

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0.48%0.18g

Fiber

5.44%2.07g

0.18 gvs2.07 g

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

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24%13.5g

Protein

4.72%2.64g

13.5 gvs2.64 g

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

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Vitamins

Mori-nu extra firm silken tofuvs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

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

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12%0.14mg

Vitamin B1

6.9%0.083mg

Thiamine

0.14 mgvs0.083 mg

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

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4.76%0.062mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.062 mgvs0.057 mg

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

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2.67%0.43mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.43 mgvs1.83 mg

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

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Vitamin B5

7.84%0.39mg

Pantothenic acid

NA mgvs0.39 mg

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

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1.54%0.02mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.02 mgvs0.24 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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Vitamin B9

7.76%31μg

Folates and Folic Acid

NA μgvs31 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

16%14.5mg

Ascorbic acid

0 mgvs14.5 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

NA mgvs0.092 mg

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

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Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

NA μgvs3.2 μg

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

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Minerals

Mori-nu extra firm silken tofuvs Baked Red Potatoes

5.64%56.4mg

Calcium

1.03%10.3mg

56.4 mgvs10.3 mg

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

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40.4%0.36mg

Copper

22.2%0.2mg

0.36 mgvs0.2 mg

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

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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 .

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27%2.16mg

Iron

10%0.8mg

2.16 mgvs0.8 mg

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

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11.7%49mg

Magnesium

7.66%32mg

49 mgvs32 mg

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

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Manganese

8.65%0.2mg

NA mgvs0.2 mg

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

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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 .

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26%182mg

Phosphorus

12%82.8mg

182 mgvs82.8 mg

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

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8.24%280mg

Potassium

18.4%626mg

280 mgvs626 mg

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

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Selenium

NA μgvsNA μg

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

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7.64%115mg

Sodium

0.92%13.8mg

115 mgvs13.8 mg

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

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9.9%1.1mg

Zinc

4.18%0.46mg

1.1 mgvs0.46 mg

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

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4.33%160g

Water

2.4%88g

160 gvs88 g

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

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

Mori-nu silken tofu, extra firm has 1.7 times more Vitamin B1 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.3 times more Vitamin B3, 12.2 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, extra firm.
Both Mori-nu silken tofu, extra firm and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 100 kcal.
Both Mori-nu silken tofu, 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 extra firm silken tofu vs Baked Red Potatoes:

Mori-nu silken tofu, extra firm has 5.4 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 8.3 times more Sodium, 2.4 times more Zinc and 1.8 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Potassium than Mori-nu silken tofu, extra firm.

Comparison of macro-nutrients per 100 calories:

Mori-nu silken tofu, extra firm has 20 times more Fat, 11.9 times more Saturated Fat and 5.1 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 6.2 times more Carbohydrate and 11.4 times more Fiber than Mori-nu silken tofu, extra firm.
Both Mori-nu silken tofu, extra firm and Baked Whole Red Potatoes have similar amounts of Energy and Sugars per 100 kcal.
Both Mori-nu silken tofu, extra firm as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Mori-nu extra firm silken tofuVS MORI-NU silken Tofu, lite firmBaked Red PotatoesVS MORI-NU silken Tofu, lite firmMori-nu extra firm silken tofuVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Mori-nu extra firm silken tofuVS Baked Red Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: