Comparing Nutrients in 100 calories Tomato Paste VS Mori-nu firm silken tofu

Weight per 100 calories

• Tomato Paste: 122g
• Mori-nu firm silken tofu: 161g

Tomato Paste has 1.3 times more energy per 100g than Mori-nu firm silken tofu. It has average 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 - Tomato Paste or Mori-nu firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Tomato Paste	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	2.98% 3.87g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	9.84% 7.13g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 0.37g	NA	g per day for Men 19-50 years
Fiber	13% 5g	0.42% 0.16g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	10.3% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	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	3.66% 14.6μg	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	29.7% 26.7mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	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	45.4% 3.63mg	20.8% 1.66mg	8mg per day for Men 19-50 years
Magnesium	12% 51.2mg	10.4% 43.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	14.5% 101mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.46μg	NA	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.94% 0.98mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	3.8% 141g	3700g per day for Men 19-50 years

Tomato Paste VS Mori-nu Firm Silken Tofu Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomato Paste or Mori-nu firm silken tofu?

Lets compare vitamin content per 100 calories of Tomato Paste vs Mori-nu firm silken tofu:

• 100 calories of Tomato Paste have more Vitamin A, 2.8 times more Vitamin B2, 9.4 times more Vitamin B3, 14.8 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 2.2 times more Vitamin B1 than Canned Tomato Paste.
• 100 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Tomato Paste as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Tomato Paste vs Mori-nu firm silken tofu:

• 100 calories of Tomato Paste have 1.4 times more Copper, 2.2 times more Iron, 4 times more Potassium and 1.2 times more Sodium than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 1.4 times more Phosphorus, 1.3 times more Zinc and 1.6 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Mori-nu firm silken tofu contain similar levels of Calcium and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomato Paste have 6 times more Carbohydrate, 7.3 times more Sugars and 31 times more Fiber than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 7.6 times more Fat, 5.4 times more Saturated Fat and 2.1 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Mori-nu firm silken tofu offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber