Comparing Nutrients in 100 calories Tofu, extra firm, prepared with nigari VS Mori-nu soft silken tofu

Weight per 100 calories

• Tofu, extra firm, prepared with nigari: 121g
• Mori-nu soft silken tofu: 182g

Tofu, extra firm, prepared with nigari has 1.5 times more energy per 100g than Mori-nu soft silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Which food has more nutrients per 100 calories - Tofu, extra firm, prepared with nigari or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.53% 6.34g	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	19.7% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.1% 1.42g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	1.18% 0.86g	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	3.17% 1.2g	0.48% 0.18g	38g per day for Men 19-50 years
Protein	21.5% 12g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	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	4.8% 0.058mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.45% 0.058mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	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	2.7% 11μg	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	0.08% 0.012mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	34% 340mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	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	30.7% 2.46mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	12.6% 52.7mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	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	19% 134mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.32% 4.8mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	2.7% 99g	4.37% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tofu, extra firm, prepared with nigari vs Mori-nu soft silken tofu:

• Tofu, extra firm, prepared with nigari has 5 times more Vitamin B6 than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Tofu, extra firm, prepared with nigari vs Mori-nu soft silken tofu:

• Tofu, extra firm, prepared with nigari has 6 times more Calcium, 1.6 times more Iron and 1.4 times more Zinc than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.6 times more Copper, 1.3 times more Magnesium, 2.1 times more Potassium and 1.6 times more Water than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Tofu, extra firm, prepared with nigari has 1.3 times more Fat, 1.7 times more Saturated Fat, 6.6 times more Fiber and 1.4 times more Protein than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.7 times more Carbohydrate and 2.8 times more Sugars than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Energy per 100 kcal.
• Both Tofu, extra firm, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.