Comparing Nutrients in 300 calories Baked Red PotatoesVS Mori-nu soft silken tofu

Weight per 300 calories

Baked Red Potatoes

345g

Mori-nu soft silken tofu

546g

Baked Red Potatoes have 1.6 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 300 calories - Baked Red Potatoes or Mori-nu soft silken tofu?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Mori-nu soft silken tofu

35%

44%

21%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Mori-nu soft silken tofu

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.53%0.52g

Fat

15%14.7g

0.52 gvs14.7 g

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

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0.43%0.14g

Saturated Fat

6.1%1.95g

0.14 gvs1.95 g

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

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3.23%0.052g

Omega 3

0.052 gvsNA g

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

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0.99%0.17g

Omega 6

0.17 gvsNA 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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52%67.6g

Carbohydrate

12%16g

67.6 gvs16 g

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

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6.8%4.93g

Sugars

9.86%7.15g

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

4.93 gvs7.15 g

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

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2.1%1.5g

Fructose

≤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]

1.5 gvsNA g

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

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%1.9g

Glucose

1.9 gvsNA g

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

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%1.55g

Sucrose

1.55 gvsNA g

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

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16.3%6.2g

Fiber

1.44%0.55g

6.2 gvs0.55 g

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

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14%7.93g

Protein

46.8%26g

7.93 gvs26 g

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

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Vitamins

Baked Red Potatoesvs Mori-nu soft silken tofu

0.38%3.45μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.45 μgvs0 μg

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

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20.7%0.25mg

Vitamin B1

45.5%0.55mg

Thiamine

0.25 mgvs0.55 mg

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

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13.3%0.17mg

Vitamin B2

16.8%0.22mg

Riboflavin

0.17 mgvs0.22 mg

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

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34.4%5.5mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs1.64 mg

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

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23.5%1.18mg

Vitamin B5

Pantothenic acid

1.18 mgvsNA mg

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

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56.2%0.73mg

Vitamin B6

4.6%0.06mg

Pyridoxine

0.73 mgvs0.06 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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23.3%93μg

Vitamin B9

Folates and Folic Acid

93 μgvsNA 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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48.3%43.4mg

Vitamin C

0%0mg

Ascorbic acid

43.4 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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1.84%0.28mg

Vitamin E

Tocopherols and Tocotrienols

0.28 mgvsNA mg

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

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8.05%9.66μg

Vitamin K

Phytomenadione or phylloquinone

9.66 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Mori-nu soft silken tofu

3.1%31mg

Calcium

17%169mg

31 mgvs169 mg

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

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66.7%0.6mg

Copper

125%1.13mg

0.6 mgvs1.13 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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30%2.4mg

Iron

56%4.47mg

2.4 mgvs4.47 mg

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

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23%97mg

Magnesium

37.7%158mg

97 mgvs158 mg

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

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26%0.6mg

Manganese

0.6 mgvsNA 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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35.5%248mg

Phosphorus

48.3%338mg

248 mgvs338 mg

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

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55.3%1879mg

Potassium

29%982mg

1879 mgvs982 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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2.76%41.4mg

Sodium

1.8%27.3mg

41.4 mgvs27.3 mg

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

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12.5%1.38mg

Zinc

25.8%2.84mg

1.38 mgvs2.84 mg

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

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7.15%264g

Water

13%485g

264 gvs485 g

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

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

Baked Whole Red Potatoes have 3.4 times more Vitamin B3, 12.2 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 2.2 times more Vitamin B1 and 1.3 times more Vitamin B2 than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Mori-nu soft silken tofu:

Baked Whole Red Potatoes have 1.9 times more Potassium than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 5.4 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Zinc and 1.8 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have 4.3 times more Carbohydrate and 11.4 times more Fiber than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 28.5 times more Fat, 14.1 times more Saturated Fat, 1.4 times more Sugars and 3.3 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Mori-nu silken tofu, soft have similar amounts of Energy per 300 kcal.
Both Baked Whole Red Potatoes as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltMori-nu soft silken tofuVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Mori-nu firm silken tofuMori-nu soft silken tofuVS Mori-nu firm silken tofu

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Mori-nu soft silken tofu

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: