Comparing Nutrients in 100 calories Peanut Butter VS MORI-NU silken Tofu, lite firm

Weight per 100 calories

• Peanut Butter: 17g
• MORI-NU silken Tofu, lite firm: 270g

Peanut Butter has 15.9 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has very high energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Peanut Butter	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	0.41% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.14% 4.08g	2.3% 2.97g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	1.68% 1.2g	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	0% 0g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	2.55% 0.97g	0% 0g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.37% 0.018mg	4.16% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	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	1.5% 5.95μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.73% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	9.73% 97mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	36.3% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.013% 0.53μg	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	4.6% 0.37mg	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.4mg	6.44% 27mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	8.14% 57mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.87μg	NA	55μg per day for Men 19-50 years
Sodium	5.4% 81mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	6.68% 247g	3700g per day for Men 19-50 years

Peanut Butter VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 100 Kcal

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

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

• 100 calories of Peanut Butter have 7.5 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 5.9 times more Vitamin B1 and 3 times more Vitamin B2 than Smooth Peanut Butter.
• 100 calories of Peanut Butter have insufficient amounts of Vitamin B1 and Vitamin B2
• 100 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Smooth Peanut Butter as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

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

• 100 kcal of MORI-NU silken Tofu, lite firm contain 10.6 times more Calcium, 3.4 times more Copper, 5.5 times more Iron, 3.8 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Sodium, 2 times more Zinc and 937.1 times more Water than Smooth Peanut Butter.
• Both Peanut Butter and MORI-NU silken Tofu, lite firm contain similar levels of Magnesium per 100 calories.
• 100 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Peanut Butter have 3.9 times more Fat, 4.5 times more Saturated Fat, 1.4 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• While 100 kcal of MORI-NU silken Tofu, lite firm contain 4.6 times more Protein than Smooth Peanut Butter.
• Both Peanut Butter and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 100 calories.
• 100 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber