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

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Cooked Tempeh	Recommended Dietary Allowance
Energy	5.06% 147kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	46.6% 45g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	58.8% 10g	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	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	14.8% 10.7g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	44.7% 25g	141% 79g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Cooked Tempeh	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	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60.8% 0.79mg	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	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Cooked Tempeh	Recommended Dietary Allowance
Calcium	14.3% 143mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	238% 2.14mg	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	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	NA	222% 5.1mg	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	143% 1004mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	9.8% 363g	6.4% 236g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of MORI-NU silken Tofu, lite firm versus 14 oz of Cooked Tempeh 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 Cooked Tempeh:

• 14 oz of Cooked Tempeh contain 1.4 times more Vitamin B1, 17.9 times more Vitamin B2, 19.4 times more Vitamin B3, more Vitamin B6 and more Vitamin B12 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 B12
• Both MORI-NU silken Tofu, lite firm as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

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

• 14 ounces of MORI-NU silken Tofu, lite firm have 6.1 times more Sodium and 1.5 times more Water than Cooked Tempeh.
• While 14 oz of Cooked Tempeh contain 2.7 times more Calcium, 4.5 times more Copper, 2.8 times more Iron, 7.7 times more Magnesium, 3.1 times more Phosphorus, 6.4 times more Potassium and 4.8 times more Zinc than MORI-NU silken Tofu, lite firm.
• 14 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Tempeh contain 5.3 times more Energy, 14.2 times more Fat, 25.6 times more Saturated Fat, 6.9 times more Carbohydrate, 6 times more Sugars, more Fiber and 3.2 times more Protein than MORI-NU silken Tofu, lite firm.
• 14 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy, Carbohydrate and Fiber