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

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	5.06% 147kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	5.04% 1.6g	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	3.36% 4.37g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	6.95% 5.04g	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	0% 0g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	44.7% 25g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	6.13% 0.98mg	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	0% 0mg	3.36% 0.044mg	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 silken Tofu, lite firm	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	14.3% 143mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	89.5% 0.81mg	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	37.2% 2.98mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	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	46% 321mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.38% 347g	3700g per day for Men 19-50 years

Nutrient Comparison: MORI-NU silken Tofu, lite firm VS Mori-nu firm silken tofu per 14 oz

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

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

• 14 oz of Mori-nu silken tofu, firm contain 2.5 times more Vitamin B1 and 2.1 times more Vitamin B2 than MORI-NU silken Tofu, lite firm.
• 14 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of MORI-NU silken Tofu, lite firm have 2.4 times more Sodium than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 1.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 3.1 times more Potassium and 1.8 times more Zinc than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu firm silken tofu contain similar levels of Calcium, Phosphorus and Water per 14 ounces.
• 14 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Mori-nu silken tofu, firm contain 1.7 times more Energy and 3.4 times more Fat than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu firm silken tofu offer comparable quantities of Protein per 14 ounces.
• 14 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, firm provide inadequate amounts of Carbohydrate and Fiber in 14 ounces.