Comparing Nutrients in 14 ounces Cassava VS MORI-NU silken Tofu, lite firm

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Cassava	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	22% 635kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	3.36% 4.37g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.46% 1.8g	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	19% 7.14g	0% 0g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Cassava	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	0% 0mg	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	26.8% 107μg	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	91% 81.8mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	53.4% 0.48mg	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	13.4% 1.07mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	15.3% 107mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS MORI-NU silken Tofu, lite firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of MORI-NU silken Tofu, lite firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs MORI-NU silken Tofu, lite firm:

• 14 ounces of Cassava have 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 7.8 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 14 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Raw Cassava as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs MORI-NU silken Tofu, lite firm:

• 14 ounces of Cassava have 2.1 times more Magnesium and 4.3 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 14 oz of MORI-NU silken Tofu, lite firm contain 2.3 times more Calcium, 2.8 times more Iron, 3 times more Phosphorus, 6.1 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and MORI-NU silken Tofu, lite firm contain similar levels of Copper and Zinc per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium
• 14 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 4.3 times more Energy, 34.6 times more Carbohydrate, 3.8 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 14 oz of MORI-NU silken Tofu, lite firm contain 4.6 times more Protein than Raw Cassava.
• 14 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy, Carbohydrate and Fiber