Comparing Nutrients in 100 calories Mori-nu firm silken tofu VS Mori-nu extra firm silken tofu

Weight per 100 calories

• Mori-nu firm silken tofu: 161g
• Mori-nu extra firm silken tofu: 182g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Mori-nu firm silken tofu	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.98% 3.87g	2.8% 3.64g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	2.5% 1.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.42% 0.16g	0.48% 0.18g	38g per day for Men 19-50 years
Protein	20% 11g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	4.76% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.67% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.36% 0.018mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	40.4% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20.8% 1.66mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.5mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.7% 145mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	7.64% 115mg	1500mg per day for Men 19-50 years
Zinc	8.94% 0.98mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	3.8% 141g	4.33% 160g	3700g per day for Men 19-50 years

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

Both Mori-nu silken tofu, firm and Mori-nu silken tofu, extra firm have similar amounts of vitamins per 100 kcal
• Both Mori-nu silken tofu, firm and Mori-nu silken tofu, extra firm have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Mori-nu silken tofu, firm as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Mori-nu firm silken tofu vs Mori-nu extra firm silken tofu:

• Mori-nu silken tofu, extra firm contains 1.3 times more Iron, 1.3 times more Phosphorus and 2 times more Sodium than Mori-nu silken tofu, firm.
• Both Mori-nu silken tofu, firm and Mori-nu silken tofu, extra firm have similar amounts of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Mori-nu silken tofu, firm has 1.3 times more Fat and 1.2 times more Saturated Fat than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, firm and Mori-nu silken tofu, extra firm have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Mori-nu silken tofu, firm as well as Mori-nu silken tofu, extra firm have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 100 kcal.