Comparing Nutrients in 14 ounces Mori-nu silken tofu, lite extra firm VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Energy	5.2% 151kcal	80.5% 2334kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	118% 37.8g	32g per day for Men 19-50 years
Omega 3	NA	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.05% 3.97g	73.2% 95g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	35.6% 25.8g	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	0% 0g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 9.5g	g per day for Men 19-50 years
Fiber	0% 0g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	326% 52.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	168% 2.2mg	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	34.7% 139μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Calcium	17% 171mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	39% 3.14mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	NA	235% 5.4mg	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	47% 329mg	190% 1330mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	292% 160μg	55μg per day for Men 19-50 years
Sodium	26% 389mg	126% 1889mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	9.75% 361g	0.17% 6.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mori-nu silken tofu, lite extra firm vs Peanut Butter:

• Smooth Peanut Butter contains 3.6 times more Vitamin B1, 5.3 times more Vitamin B2, 119.6 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Mori-nu silken tofu, lite extra firm vs Peanut Butter:

• Mori-nu silken tofu, lite extra firm has 58.6 times more Water than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.3 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 17.9 times more Magnesium, 4 times more Phosphorus, 10.4 times more Potassium, 4.9 times more Sodium and 10.3 times more Zinc than Mori-nu silken tofu, lite extra firm.

Comparison of macro-nutrients per 14 ounces:

• Smooth Peanut Butter contains 15.5 times more Energy, 70.8 times more Fat, 82.1 times more Saturated Fat, 24 times more Carbohydrate, 15.5 times more Sugars, more Fiber and 3.1 times more Protein than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.