Comparing Nutrients in 1 kilogram Mori-nu extra firm silken tofu VS MORI-NU silken Tofu, lite firm

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Mori-nu extra firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	19% 550kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	4.16% 1.33g	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	8.46% 11g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	6.2% 4.5g	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	0% 0g	38g per day for Men 19-50 years
Protein	132% 74g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	MORI-NU silken Tofu, lite firm	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	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	6.88% 1.1mg	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	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	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 silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	31% 310mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	134% 1.2mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	42% 630mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	24% 881g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu extra firm silken tofu VS MORI-NU silken Tofu, lite firm 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 silken Tofu, lite firm 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 silken Tofu, lite firm:

• 1 kilogram of Mori-nu extra firm silken tofu has 2 times more Vitamin B1 and 1.7 times more Vitamin B2 than MORI-NU silken Tofu, lite firm.
• 1 kilogram of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2
• Both Mori-nu silken tofu, extra firm as well as MORI-NU silken Tofu, lite 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 silken Tofu, lite firm:

• 1 kilogram of Mori-nu extra firm silken tofu has 1.7 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 1.2 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 1 kg of MORI-NU silken Tofu, lite firm contains 1.3 times more Sodium than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and MORI-NU silken Tofu, lite firm contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• Both Mori-nu silken tofu, extra firm and MORI-NU silken Tofu, lite firm have similar amounts of macro-nutrients per 1 kg
• Both Mori-nu extra firm silken tofu and MORI-NU silken Tofu, lite firm offer comparable quantities of Protein per one kilogram.
• Both Mori-nu silken tofu, extra firm as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy, Carbohydrate and Fiber in one kilogram.