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

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Hard Tofu, prepared with nigari	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	20% 575kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	18% 5.74g	5.04% 1.6g	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	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	NA	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	6.27% 2.4g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	90% 50.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu 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	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	6.13% 0.98mg	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 firm silken tofu	Recommended Dietary Allowance
Calcium	137% 1369mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	136% 11mg	51% 4.1mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	22.6% 770mg	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	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	7.63% 282g	9.38% 347g	3700g per day for Men 19-50 years

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

• Hard Tofu, prepared with nigari has 1.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 3.5 times more Vitamin B6 than Mori-nu silken tofu, firm.
• While Mori-nu silken tofu, firm contains 2.4 times more Vitamin B1 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 and Vitamin C in 14 oz.

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

• Hard Tofu, prepared with nigari has 10.8 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus and 2.7 times more Zinc than Mori-nu silken tofu, firm.
• While Mori-nu silken tofu, firm contains 1.3 times more Potassium and 18 times more Sodium than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu silken tofu, firm have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hard Tofu, prepared with nigari has 2.3 times more Energy, 3.7 times more Fat, 3.6 times more Saturated Fat, 1.8 times more Carbohydrate, 6 times more Fiber and 1.8 times more Protein than Mori-nu silken tofu, firm.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.