Comparing Nutrients in 14 ounces Mori-nu extra firm silken tofu VS MORI-NU silken Tofu, lite firm

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Mori-nu extra firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	7.53% 218kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.94g	3.36% 4.37g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	1.04% 0.4g	0% 0g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	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	NA	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	NA	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

	Mori-nu extra firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	12.3% 123mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	59% 4.72mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	56.7% 397mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.45% 350g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mori-nu extra firm silken tofu vs MORI-NU silken Tofu, lite firm:

• Mori-nu silken tofu, extra firm has 2 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.1 times more Vitamin B3 than MORI-NU silken Tofu, lite firm.
• Both Mori-nu silken tofu, extra firm as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Mori-nu extra firm silken tofu vs MORI-NU silken Tofu, lite firm:

• Mori-nu silken tofu, extra firm has 1.7 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 1.2 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Zinc than MORI-NU silken Tofu, lite firm.
• While MORI-NU silken Tofu, lite firm contains 1.3 times more Sodium than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and MORI-NU silken Tofu, lite firm have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Mori-nu silken tofu, extra firm has 1.5 times more Energy, 2.4 times more Fat, 1.8 times more Carbohydrate and 2.2 times more Sugars than MORI-NU silken Tofu, lite firm.
• Both Mori-nu silken tofu, extra firm and MORI-NU silken Tofu, lite firm have similar amounts of Protein per 14 oz.
• Both Mori-nu silken tofu, extra firm as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 14 oz.