Comparing Nutrients in 1 kilogram MORI-NU silken Tofu, lite firm VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Peanut Butter	14%	71%	15%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Peanut Butter	Recommended Dietary Allowance
Energy	12.8% 370kcal	203% 5880kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	511% 495g	97g per day for Men 19-50 years
Saturated Fat	4.16% 1.33g	297% 95g	32g per day for Men 19-50 years
Omega 3	NA	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	664% 113g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	184% 240g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	89.7% 65g	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	0% 0g	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	% 41g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	0% 0g	150% 57g	38g per day for Men 19-50 years
Protein	113% 63g	392% 219g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	823% 132mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	424% 5.5mg	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	87.5% 350μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	396% 59.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Peanut Butter	Recommended Dietary Allowance
Calcium	36% 360mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	634% 5.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	94% 7.5mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	NA	592% 13.6mg	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	116% 810mg	479% 3350mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	NA	735% 404μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	317% 4760mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	243% 26.7mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: MORI-NU silken Tofu, lite firm VS Peanut Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of MORI-NU silken Tofu, lite firm versus 1 kg of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of MORI-NU silken Tofu, lite firm vs Peanut Butter:

• 1 kg of Smooth Peanut Butter contains 2.7 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 firm.
• 1 kilogram of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both MORI-NU silken Tofu, lite firm as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for MORI-NU silken Tofu, lite firm vs Peanut Butter:

• 1 kilogram of MORI-NU silken Tofu, lite firm has 59 times more Water than Peanut Butter.
• While 1 kg of Smooth Peanut Butter contains 1.5 times more Calcium, 4.7 times more Copper, 2.9 times more Iron, 17.9 times more Magnesium, 4.1 times more Phosphorus, 9.4 times more Potassium, 5.6 times more Sodium and 8.1 times more Zinc than MORI-NU silken Tofu, lite firm.
• 1 kilogram of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Smooth Peanut Butter contains 15.9 times more Energy, 61.9 times more Fat, 71.6 times more Saturated Fat, 21.8 times more Carbohydrate, 14.4 times more Sugars, more Fiber and 3.5 times more Protein than MORI-NU silken Tofu, lite firm.
• 1 kilogram of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy, Carbohydrate and Fiber