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

Weight per 100 calories

• MORI-NU silken Tofu, lite firm: 270g
• Mori-nu silken tofu, lite extra firm: 263g

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

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

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	0.95% 0.31g	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	2.3% 2.97g	2.02% 2.63g	130g per day for Men 19-50 years
Sugars	1.68% 1.2g	1.52% 1.1g	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	0% 0g	38g per day for Men 19-50 years
Protein	30.4% 17g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9% 0.11mg	6.58% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.16% 0.054mg	4.05% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	1.8% 0.29mg	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	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 silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	9.73% 97mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	37.7% 0.34mg	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	25.3% 2.03mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	6.27% 26.3mg	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	31.3% 219mg	31.2% 218mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.22% 0.68mg	11mg per day for Men 19-50 years
Water	6.68% 247g	6.47% 239g	3700g per day for Men 19-50 years

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

• MORI-NU silken Tofu, lite firm has 1.4 times more Vitamin B1 than Mori-nu silken tofu, lite extra firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 100 kcal.

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

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

Comparison of macro-nutrients per 100 calories:

Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of macro-nutrients per 100 kcal
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Protein per 100 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 100 kcal.