Comparing Nutrients in 100 calories Mori-nu soft silken tofu VS Cassava

Weight per 100 calories

• Mori-nu soft silken tofu: 182g
• Cassava: 62.5g

Raw Cassava has 2.9 times more energy per unit of mass than Mori-nu silken tofu, soft, which is above average in comparison to other foods. Mori-nu soft silken tofu having low energy density.

Discover which food has more nutrients per 100 calories - Mori-nu soft silken tofu or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Cassava	3%	2%	95%

Macro Nutrients

	Mori-nu soft silken tofu	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	1.47% 1.06g	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	0.48% 0.18g	2.96% 1.13g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	4.23% 0.055mg	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	4.2% 17μg	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	14.3% 13mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu soft silken tofu	Cassava	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	6.94% 0.063mg	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	18.6% 1.5mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.7mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	16% 113mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	4.37% 162g	1% 37.3g	3700g per day for Men 19-50 years

Mori-nu Soft Silken Tofu VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mori-nu soft silken tofu or Cassava?

Lets compare vitamin content per 100 calories of Mori-nu soft silken tofu vs Cassava:

• 100 calories of Mori-nu soft silken tofu have 3.3 times more Vitamin B1 and 2.4 times more Vitamin B2 than Cassava.
• While 100 kcal of Raw Cassava contain 2.8 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Cassava provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, soft as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Mori-nu soft silken tofu vs Cassava:

• 100 calories of Mori-nu soft silken tofu have 5.6 times more Calcium, 6 times more Copper, 8.8 times more Iron, 4 times more Magnesium, 6.7 times more Phosphorus, 1.9 times more Potassium, 4.4 times more Zinc and 4.3 times more Water than Cassava.
• 100 calories of Cassava lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu soft silken tofu have 28.1 times more Fat, 14 times more Saturated Fat, 2.2 times more Sugars and 10.3 times more Protein than Cassava.
• While 100 kcal of Raw Cassava contain 4.5 times more Carbohydrate and 6.2 times more Fiber than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Cassava offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber
• 100 calories of Cassava provide inadequate amounts of Protein