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

Weight per 100 calories

• Mori-nu soft silken tofu: 182g
• Tomato Paste: 122g

Canned Tomato Paste has 1.5 times more energy per unit of mass than Mori-nu silken tofu, soft, which is 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 Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Mori-nu soft silken tofu	Tomato Paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	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	4.06% 5.27g	17.7% 23g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	0.48% 0.18g	13% 5g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	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	15% 0.18mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	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	1.54% 0.02mg	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 soft silken tofu	Tomato Paste	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	18.6% 1.5mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.7mg	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	16% 113mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	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	0.61% 9.1mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	4.37% 162g	2.42% 89.6g	3700g per day for Men 19-50 years

Mori-nu Soft Silken Tofu VS Tomato Paste Nutrients Per 100 Kcal

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

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

• 100 calories of Mori-nu soft silken tofu have 2.5 times more Vitamin B1 than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain more Vitamin A, 2.6 times more Vitamin B2, 6.9 times more Vitamin B3, 13.2 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• 100 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, soft as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 100 calories.

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

• 100 calories of Mori-nu soft silken tofu have 1.3 times more Calcium, 1.2 times more Zinc and 1.8 times more Water than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain 2.4 times more Iron, 3.8 times more Potassium and 7.9 times more Sodium than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Tomato Paste contain similar levels of Copper, Magnesium and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu soft silken tofu have 8.6 times more Fat, 5.3 times more Saturated Fat and 1.7 times more Protein than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain 4.4 times more Carbohydrate, 6.2 times more Sugars and 27.5 times more Fiber than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Tomato Paste offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber