Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Baked Red Potatoes

Weight per 500 calories

Mori-nu firm silken tofu

807g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 1.4 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 500 calories - Mori-nu firm silken tofu or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Mori-nu firm silken tofu

45%

40%

15%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Mori-nu firm silken tofuvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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22.4%21.8g

Fat

0.89%0.86g

21.8 gvs0.86 g

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

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10.2%3.27g

Saturated Fat

0.72%0.23g

3.27 gvs0.23 g

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

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Omega 3

5.4%0.086g

NA gvs0.086 g

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

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Omega 6

1.66%0.28g

NA gvs0.28 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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15%19.4g

Carbohydrate

86.6%113g

19.4 gvs113 g

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

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14%10.2g

Sugars

11.3%8.2g

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

10.2 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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2.12%0.81g

Fiber

27.2%10.3g

0.81 gvs10.3 g

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

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99%55.6g

Protein

23.6%13.2g

55.6 gvs13.2 g

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

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Vitamins

Mori-nu firm silken tofuvs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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68%0.81mg

Vitamin B1

34.5%0.41mg

Thiamine

0.81 mgvs0.41 mg

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

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25.4%0.33mg

Vitamin B2

22%0.29mg

Riboflavin

0.33 mgvs0.29 mg

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

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12.4%2mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

2 mgvs9.17 mg

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

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Vitamin B5

39%1.96mg

Pantothenic acid

NA mgvs1.96 mg

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

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6.82%0.089mg

Vitamin B6

94%1.2mg

Pyridoxine

0.089 mgvs1.2 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

38.8%155μg

Folates and Folic Acid

NA μgvs155 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

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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

3.07%0.46mg

Tocopherols and Tocotrienols

NA mgvs0.46 mg

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

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Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

NA μgvs16 μg

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

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Minerals

Mori-nu firm silken tofuvs Baked Red Potatoes

26%258mg

Calcium

5.17%51.7mg

258 mgvs51.7 mg

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

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182%1.64mg

Copper

111%1mg

1.64 mgvs1 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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104%8.3mg

Iron

50.3%4.02mg

8.3 mgvs4.02 mg

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

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52%218mg

Magnesium

38.3%161mg

218 mgvs161 mg

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

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Manganese

43.2%0.99mg

NA mgvs0.99 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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104%726mg

Phosphorus

59%414mg

726 mgvs414 mg

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

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46%1565mg

Potassium

92%3132mg

1565 mgvs3132 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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19.4%290mg

Sodium

4.6%69mg

290 mgvs69 mg

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

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44.7%4.9mg

Zinc

21%2.3mg

4.9 mgvs2.3 mg

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

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19%705g

Water

12%441g

705 gvs441 g

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

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Lets compare vitamin content per 500 calories of Mori-nu firm silken tofu vs Baked Red Potatoes:

Mori-nu silken tofu, firm has 2 times more Vitamin B1 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.6 times more Vitamin B3, 13.7 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Mori-nu silken tofu, firm as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mori-nu firm silken tofu vs Baked Red Potatoes:

Mori-nu silken tofu, firm has 5 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 4.2 times more Sodium, 2.1 times more Zinc and 1.6 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Potassium than Mori-nu silken tofu, firm.

Comparison of macro-nutrients per 500 calories:

Mori-nu silken tofu, firm has 25.3 times more Fat, 14.2 times more Saturated Fat, 1.2 times more Sugars and 4.2 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 5.8 times more Carbohydrate and 12.8 times more Fiber than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Mori-nu silken tofu, firm as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mori-nu firm silken tofuVS Mori-nu extra firm silken tofuBaked Red PotatoesVS Mori-nu extra firm silken tofuMori-nu 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 500 calories Mori-nu firm silken tofuVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: