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

Weight per 100 calories

• Hard Tofu, prepared with nigari: 69g
• Mori-nu soft silken tofu: 182g

Hard Tofu, prepared with nigari has 2.6 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 - Hard Tofu, prepared with nigari or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Hard Tofu, 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	7.1% 6.9g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	NA	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.33% 3.03g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	NA	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	1.1% 0.41g	0.48% 0.18g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.51% 0.026mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	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	3.8% 15μg	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	0.23% 0.21mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	23.8% 238mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	23.7% 1.9mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	12.6% 52.7mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.73mg	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	22.8% 159mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.092% 1.38mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	1.33% 49g	4.37% 162g	3700g per day for Men 19-50 years

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

• Hard Tofu, prepared with nigari has 1.3 times more Vitamin B6 than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 6.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Vitamin B3 per 100 kcal.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

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

• Hard Tofu, prepared with nigari has 4.2 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus and 1.2 times more Zinc than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.7 times more Copper, 1.4 times more Magnesium, 3.3 times more Potassium and 3.3 times more Water than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 100 calories:

• Hard Tofu, prepared with nigari has 1.4 times more Fat, 1.5 times more Saturated Fat and 2.3 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.7 times more Carbohydrate than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Energy and Protein per 100 kcal.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.