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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Mori-nu soft silken tofu	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	19% 550kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	3.63% 1.16g	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	22.3% 29g	7.7% 10g	130g per day for Men 19-50 years
Sugars	18% 13g	5.8% 4.2g	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	85.7% 48g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	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 soft silken tofu	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	31% 310mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	143% 1.3mg	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	103% 8.2mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	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	88.6% 620mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 890g	24.6% 909g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Mori-nu soft silken tofu has 3.3 times more Vitamin B1 and 2 times more Vitamin B2 than Mori-nu silken tofu, lite extra firm.
• 1 kilogram of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2
• Both Mori-nu silken tofu, soft as well as Mori-nu silken tofu, lite extra 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 soft silken tofu vs Mori-nu silken tofu, lite extra firm:

• 1 kilogram of Mori-nu soft silken tofu has 1.6 times more Copper, 2.9 times more Magnesium, 3.2 times more Potassium and 2 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 1 kg of Mori-nu silken tofu, lite extra firm contains 1.4 times more Calcium, 1.3 times more Phosphorus and 19.6 times more Sodium than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Mori-nu silken tofu, lite extra firm contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mori-nu soft silken tofu has 3.9 times more Fat and 2.9 times more Carbohydrate than Mori-nu silken tofu, lite extra firm.
• While 1 kg of Mori-nu silken tofu, lite extra firm contains 1.5 times more Protein than Mori-nu silken tofu, soft.
• 1 kilogram of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Carbohydrate
• Both Mori-nu silken tofu, soft as well as Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy and Fiber in one kilogram.