Comparing Nutrients in 100 calories MORI-NU silken Tofu, lite firm VS Tomato Paste

Weight per 100 calories

• MORI-NU silken Tofu, lite firm: 270g
• Tomato Paste: 122g

Canned Tomato Paste has 2.2 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is average in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 100 calories - MORI-NU silken Tofu, lite firm or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Tomato Paste	18%	4%	78%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Tomato Paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	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	17.7% 23g	130g per day for Men 19-50 years
Sugars	1.68% 1.2g	20.5% 15g	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	9.84% 7.13g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	0% 0g	13% 5g	38g per day for Men 19-50 years
Protein	30.4% 17g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.3% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9% 0.11mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.16% 0.054mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	20.3% 0.26mg	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	3.66% 14.6μg	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	29.7% 26.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Tomato Paste	Recommended Dietary Allowance
Calcium	9.73% 97mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	49.5% 0.45mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	12% 51.2mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	NA	11.8% 6.46μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	6.68% 247g	2.42% 89.6g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Tomato Paste Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - MORI-NU silken Tofu, lite firm or Tomato Paste?

Lets compare vitamin content per 100 calories of MORI-NU silken Tofu, lite firm vs Tomato Paste:

• 100 calories of MORI-NU silken Tofu, lite firm have 1.5 times more Vitamin B1 than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain more Vitamin A, 3.5 times more Vitamin B2, 12.6 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 100 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both MORI-NU silken Tofu, lite firm as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for MORI-NU silken Tofu, lite firm vs Tomato Paste:

• 100 calories of MORI-NU silken Tofu, lite firm have 2.2 times more Calcium, 2.2 times more Phosphorus, 3.2 times more Sodium and 2.8 times more Water than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain 1.4 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium and 7.3 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Tomato Paste contain similar levels of Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of MORI-NU silken Tofu, lite firm have 3.8 times more Fat and 3.2 times more Protein than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain 7.8 times more Carbohydrate, 12.2 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Tomato Paste offer comparable quantities of Energy per 100 calories.
• 100 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber