Comparing Nutrients in 100 calories Mori-nu firm silken tofu VS MORI-NU silken Tofu, lite firm

Weight per 100 calories

• Mori-nu firm silken tofu: 161g
• MORI-NU silken Tofu, lite firm: 270g

Mori-nu firm silken tofu has 1.7 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has low energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 100 calories - Mori-nu firm silken tofu or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Mori-nu firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	1.12% 0.36g	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	2.3% 2.97g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	1.68% 1.2g	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% 0g	38g per day for Men 19-50 years
Protein	20% 11g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	MORI-NU silken Tofu, lite firm	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	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	4.16% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.86% 0.3mg	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	0% 0mg	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 silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.73% 97mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	36.3% 0.33mg	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	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.5mg	6.44% 27mg	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	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	8.94% 0.98mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.8% 141g	6.68% 247g	3700g per day for Men 19-50 years

Mori-nu Firm Silken Tofu VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mori-nu firm silken tofu or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 100 calories of Mori-nu firm silken tofu vs MORI-NU silken Tofu, lite firm:

• 100 calories of Mori-nu firm silken tofu have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than MORI-NU silken Tofu, lite firm.
• 100 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3
• Both Mori-nu silken tofu, firm as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Mori-nu firm silken tofu vs MORI-NU silken Tofu, lite firm:

• 100 calories of Mori-nu firm silken tofu have 1.6 times more Magnesium and 1.8 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 1.9 times more Calcium, 1.5 times more Phosphorus, 4 times more Sodium and 1.8 times more Water than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and MORI-NU silken Tofu, lite firm contain similar levels of Copper, Iron and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu firm silken tofu have 2 times more Fat, 1.8 times more Saturated Fat, 1.3 times more Carbohydrate and 1.7 times more Sugars than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 1.5 times more Protein than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 100 calories.
• Both Mori-nu silken tofu, firm as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber in 100 calories.