Comparing Nutrients in 1 kilogram Mori-nu extra firm silken tofu VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Mori-nu extra firm silken tofu	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	19% 550kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	12.7% 4.06g	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	15.4% 20g	18.5% 24g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	17.5% 12.7g	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	2.63% 1g	2.63% 1g	38g per day for Men 19-50 years
Protein	132% 74g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	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	66% 0.79mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	15.4% 2.47mg	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	8.46% 0.11mg	8.46% 0.11mg	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 extra firm silken tofu	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	31% 310mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	226% 2.03mg	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	149% 12mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	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	143% 1000mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	42% 630mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	24% 881g	23.6% 874g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu extra firm silken tofu VS Mori-nu firm silken tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Mori-nu extra firm silken tofu versus 1 kg of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mori-nu extra firm silken tofu vs Mori-nu firm silken tofu:

• 1 kg of Mori-nu silken tofu, firm contains 1.3 times more Vitamin B1 than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Mori-nu firm silken tofu provide similar amounts of Vitamin B2 per one kilogram.
• Both Mori-nu silken tofu, extra 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 one kilogram.

Comparing minerals per 1 kilogram for Mori-nu extra firm silken tofu vs Mori-nu firm silken tofu:

• 1 kilogram of Mori-nu extra firm silken tofu has 1.8 times more Sodium than Mori-nu firm silken tofu.
• While 1 kg of Mori-nu silken tofu, firm contains 1.3 times more Potassium than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Mori-nu firm silken tofu contain similar levels of Calcium, Copper, Iron, Magnesium, Phosphorus, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Mori-nu silken tofu, firm contains 1.4 times more Fat than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Mori-nu firm silken tofu offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Mori-nu extra firm silken tofu provide inadequate amounts of Energy
• Both Mori-nu silken tofu, extra firm as well as Mori-nu silken tofu, firm provide inadequate amounts of Carbohydrate and Fiber in one kilogram.