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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Peanut Butter VS Mori-nu silken tofu, lite extra firm per 14 oz

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

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

• 14 ounces of Peanut Butter have 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.
• 14 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Smooth Peanut Butter as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Peanut Butter have 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.
• While 14 oz of Mori-nu silken tofu, lite extra firm contain 58.6 times more Water than Smooth Peanut Butter.
• 14 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanut Butter have 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.
• 14 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber