Comparing Nutrients in 1 kilogram Tofu, extra firm, prepared with nigari VS Mori-nu soft silken tofu

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	28.6% 830kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	NA	1.6g per day for Men 19-50 years
Omega 6	140% 24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.08% 12g	22.3% 29g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	18% 13g	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	26.3% 10g	2.63% 1g	38g per day for Men 19-50 years
Protein	178% 100g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Mori-nu soft 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	40% 0.48mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	22.5% 90μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	282% 2820mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	230% 2.07mg	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	255% 20.4mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	290% 6.66mg	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	159% 1110mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24% 890g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu, extra firm, prepared with nigari vs Mori-nu soft silken tofu:

• Tofu, extra firm, prepared with nigari has 7.5 times more Vitamin B6 than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 2.1 times more Vitamin B1 than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Tofu, extra firm, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Tofu, extra firm, prepared with nigari vs Mori-nu soft silken tofu:

• Tofu, extra firm, prepared with nigari has 9.1 times more Calcium, 2.5 times more Iron, 1.2 times more Magnesium, 1.8 times more Phosphorus and 2.1 times more Zinc than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.4 times more Potassium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tofu, extra firm, prepared with nigari has 1.5 times more Energy, 1.9 times more Fat, 2.6 times more Saturated Fat, 10 times more Fiber and 2.1 times more Protein than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 2.5 times more Carbohydrate and 1.8 times more Sugars than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.