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

Weight per 500 calories

Mori-nu firm silken tofu

807g

Baked White Potatoes

544g

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 500 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%

500 kcal ▼

Macro Nutrients

Mori-nu firm silken tofuvs Baked White 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

0.84%0.82g

21.8 gvs0.82 g

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

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10.2%3.27g

Saturated Fat

0.68%0.22g

3.27 gvs0.22 g

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

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Omega 3

5.1%0.082g

NA gvs0.082 g

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

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Omega 6

1.57%0.27g

NA gvs0.27 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

88%115g

19.4 gvs115 g

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

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14%10.2g

Sugars

11.5%8.3g

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

10.2 gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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2.12%0.81g

Fiber

30%11.4g

0.81 gvs11.4 g

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

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99%55.6g

Protein

20.4%11.4g

55.6 gvs11.4 g

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

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Vitamins

Mori-nu firm silken tofuvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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68%0.81mg

Vitamin B1

21.7%0.26mg

Thiamine

0.81 mgvs0.26 mg

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

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25.4%0.33mg

Vitamin B2

18%0.23mg

Riboflavin

0.33 mgvs0.23 mg

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

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12.4%2mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2 mgvs8.3 mg

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

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Vitamin B5

41.6%2.1mg

Pantothenic acid

NA mgvs2.1 mg

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

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6.82%0.089mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.089 mgvs1.15 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

51.6%207μg

Folates and Folic Acid

NA μgvs207 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

76%68.5mg

Ascorbic acid

0 mgvs68.5 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

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Mori-nu firm silken tofuvs Baked White Potatoes

26%258mg

Calcium

5.43%54.3mg

258 mgvs54.3 mg

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

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182%1.64mg

Copper

76.7%0.69mg

1.64 mgvs0.69 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

43.5%3.48mg

8.3 mgvs3.48 mg

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

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52%218mg

Magnesium

35%147mg

218 mgvs147 mg

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

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Manganese

44.7%1.03mg

NA mgvs1.03 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

58.2%408mg

726 mgvs408 mg

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

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46%1565mg

Potassium

87%2957mg

1565 mgvs2957 mg

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

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Selenium

4.94%2.7μg

NA μgvs2.7 μg

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

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19.4%290mg

Sodium

2.54%38mg

290 mgvs38 mg

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

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44.7%4.9mg

Zinc

17.3%1.9mg

4.9 mgvs1.9 mg

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

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19%705g

Water

11%410g

705 gvs410 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 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Mori-nu silken tofu, firm as well as Baked Whole White 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 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 500 calories Mori-nu firm silken tofuVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: