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

Weight per 100 calories

• Low Fat Peanut Butter: 19g
• Mori-nu soft silken tofu: 182g

Low Fat Peanut Butter has 9.5 times more energy per 100g than Mori-nu soft silken tofu. It has very high energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Low Fat Peanut Butter	Mori-nu soft 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	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	2.03% 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	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	3.3% 2.4g	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	0.48% 0.18g	38g per day for Men 19-50 years
Protein	8.9% 5g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Mori-nu soft 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.89% 0.012mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	3.4% 0.55mg	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	1.54% 0.02mg	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 soft silken tofu	Recommended Dietary Allowance
Calcium	0.67% 6.73mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	42% 0.38mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.8% 32.7mg	12.6% 52.7mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	9.63% 327mg	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	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	0.006% 0.23g	4.37% 162g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Low Fat Peanut Butter have 5.1 times more Vitamin B3 and 3 times more Vitamin B6 than Mori-nu soft silken tofu.
• While 100 kcal of Mori-nu silken tofu, soft contain 3.5 times more Vitamin B1 and 6.3 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 soft silken tofu have insufficient amounts of Vitamin B6
• Both Reduced Fat Peanut Butter as well as Mori-nu silken tofu, soft 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 soft silken tofu:

• 100 calories of Low Fat Peanut Butter have 11.4 times more Sodium than Mori-nu soft silken tofu.
• While 100 kcal of Mori-nu silken tofu, soft contain 8.4 times more Calcium, 3.4 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 2.5 times more Potassium, 1.8 times more Zinc and 701.2 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 1.3 times more Fat, 1.7 times more Saturated Fat, 1.3 times more Carbohydrate and 5.5 times more Fiber than Mori-nu soft silken tofu.
• While 100 kcal of Mori-nu silken tofu, soft contain 1.3 times more Sugars and 1.8 times more Protein than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Mori-nu soft silken tofu offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber