Comparing Nutrients in 100 calories Mori-nu silken tofu, lite extra firm VS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 100 calories

• Mori-nu silken tofu, lite extra firm: 263g
• Vitasoy USA, Nasoya Lite Firm Tofu: 185g

Vitasoy USA, Nasoya Lite Firm Tofu has 1.4 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is low in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 100 calories - Mori-nu silken tofu, lite extra firm or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	3.25% 3.15g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	1.16% 0.37g	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	2.02% 2.63g	1.85% 2.4g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	0.51% 0.37g	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% 0g	2.92% 1.1g	38g per day for Men 19-50 years
Protein	33% 18.4g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.5% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.05% 0.053mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	NA	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	0% 0mg	NA	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	182% 4.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	48.5% 291IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	64.4% 9.67mg	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 silken tofu, lite extra firm	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	11.3% 113mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	NA	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	26% 2.08mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	NA	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	31.2% 218mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	17% 258mg	4.2% 63mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	NA	11mg per day for Men 19-50 years
Water	6.47% 239g	4.36% 161g	3700g per day for Men 19-50 years

Mori-nu Silken Tofu, Lite Extra Firm VS Vitasoy USA, Nasoya Lite Firm Tofu Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mori-nu silken tofu, lite extra firm or Vitasoy USA, Nasoya Lite Firm Tofu?

Lets compare vitamin content per 100 calories of Mori-nu silken tofu, lite extra firm vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 100 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain more Vitamin A and more Vitamin B12 than Mori-nu silken tofu, lite extra firm.
• 100 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 100 calories for Mori-nu silken tofu, lite extra firm vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 100 calories of Mori-nu silken tofu, lite extra firm have 4.1 times more Sodium and 1.5 times more Water than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 100 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain 3 times more Calcium, 1.4 times more Iron and 1.5 times more Phosphorus than Mori-nu silken tofu, lite extra firm.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain 1.7 times more Fat and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Vitasoy USA, Nasoya Lite Firm Tofu offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber
• 100 calories of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate