Comparing Nutrients in 100 calories Low Fat Peanut Butter VS Mori-nu firm silken tofu

Weight per 100 calories

• Low Fat Peanut Butter: 19g
• Mori-nu firm silken tofu: 161g

Low Fat Peanut Butter has 8.4 times more energy per 100g than Mori-nu firm silken tofu. It has very high energy density when compared to other foods. Mori-nu silken tofu, firm having low energy density.

Discover which food has more nutrients per 100 calories - Low Fat Peanut Butter or Mori-nu firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Low Fat Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.54g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.27% 6.86g	2.98% 3.87g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	2.83% 2.05g	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	2.63% 1g	0.42% 0.16g	38g per day for Men 19-50 years
Protein	8.9% 5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.33% 0.052mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.89% 0.012mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	1.36% 0.018mg	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	2.9% 11.5μg	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	11.6% 1.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.096% 0.12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	0.67% 6.73mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	36.4% 0.33mg	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	4.57% 0.37mg	20.8% 1.66mg	8mg per day for Men 19-50 years
Magnesium	7.8% 32.7mg	10.4% 43.5mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	10% 71mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	2.62% 1.44μg	NA	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.94% 0.98mg	11mg per day for Men 19-50 years
Water	0.006% 0.23g	3.8% 141g	3700g per day for Men 19-50 years

Low Fat Peanut Butter VS Mori-nu Firm Silken Tofu Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Low Fat Peanut Butter or Mori-nu firm silken tofu?

Lets compare vitamin content per 100 calories of Low Fat Peanut Butter vs Mori-nu firm silken tofu:

• 100 calories of Low Fat Peanut Butter have 7 times more Vitamin B3 and 3.4 times more Vitamin B6 than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 3.1 times more Vitamin B1 and 5.7 times more Vitamin B2 than Reduced Fat Peanut Butter.
• 100 calories of Low Fat Peanut Butter have insufficient amounts of Vitamin B2
• 100 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6
• Both Reduced Fat Peanut Butter as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Low Fat Peanut Butter vs Mori-nu firm silken tofu:

• 100 calories of Low Fat Peanut Butter have 1.8 times more Sodium than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 7.7 times more Calcium, 2.9 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.4 times more Potassium, 1.8 times more Zinc and 610.9 times more Water than Reduced Fat Peanut Butter.
• 100 calories of Low Fat Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Low Fat Peanut Butter have 1.5 times more Fat, 1.7 times more Saturated Fat, 1.8 times more Carbohydrate and 6.2 times more Fiber than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 2.2 times more Protein than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Mori-nu firm silken tofu offer comparable quantities of Energy and Sugars per 100 calories.
• 100 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber