Comparing Nutrients in 14 ounces Hard Tofu, prepared with nigari VS Mori-nu extra firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	20% 575kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	18% 5.74g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	165% 2.65g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.93g	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	6.27% 2.4g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	90% 50.3g	52.4% 29.4g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	22% 87.3μg	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	1.32% 1.2mg	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	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

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	137% 1369mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	88% 0.79mg	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	136% 11mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	182% 4.18mg	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	131% 917mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	7.63% 282g	9.45% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Mori-nu extra firm silken tofu per 14 oz

Compare the macro and micronutrient content in 14 oz of Hard Tofu, prepared with nigari versus 14 oz of Mori-nu extra firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hard Tofu, prepared with nigari vs Mori-nu extra firm silken tofu:

• 14 ounces of Hard Tofu, prepared with nigari have 2.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.5 times more Vitamin B6 than Mori-nu extra firm silken tofu.
• While 14 oz of Mori-nu silken tofu, extra firm contain 1.9 times more Vitamin B1 than Hard Tofu, prepared with nigari.
• 14 ounces of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Hard Tofu, prepared with nigari vs Mori-nu extra firm silken tofu:

• 14 ounces of Hard Tofu, prepared with nigari have 11.1 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus and 2.8 times more Zinc than Mori-nu extra firm silken tofu.
• While 14 oz of Mori-nu silken tofu, extra firm contain 31.5 times more Sodium than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu extra firm silken tofu contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hard Tofu, prepared with nigari have 2.6 times more Energy, 5.3 times more Fat, 4.8 times more Saturated Fat, 2.2 times more Carbohydrate and 1.7 times more Protein than Mori-nu extra firm silken tofu.
• 14 ounces of Mori-nu extra firm silken tofu provide inadequate amounts of Energy and Carbohydrate
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, extra firm provide inadequate amounts of Fiber in 14 ounces.