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

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	22.7% 658kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	8.9% 8.6g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.55g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	189% 3.03g	NA	1.6g per day for Men 19-50 years
Omega 6	133% 22.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	NA	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	7.16% 2.72g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	103% 57.5g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	3.84% 0.05mg	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	25% 100μg	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	1.5% 1.36mg	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	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

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	156% 1565mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	101% 0.91mg	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	156% 12.5mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	150% 1048mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	68.5% 7.53mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	8.7% 323g	11% 400g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Mori-nu extra firm silken tofu per 1 lb

Compare the macro and micronutrient content in 1 lb of Hard Tofu, prepared with nigari versus 1 lb of Mori-nu extra firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Hard Tofu, prepared with nigari has 2.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 3.5 times more Vitamin B6 than Mori-nu extra firm silken tofu.
• While 1 lb of Mori-nu silken tofu, extra firm contains 1.9 times more Vitamin B1 than Hard Tofu, prepared with nigari.
• 1 pound of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Hard Tofu, prepared with nigari has 11.1 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus and 2.8 times more Zinc than Mori-nu extra firm silken tofu.
• While 1 lb of Mori-nu silken tofu, extra firm contains 31.5 times more Sodium than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu extra firm silken tofu contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hard Tofu, prepared with nigari has 2.6 times more Energy, 5.3 times more Fat, 4.8 times more Saturated Fat, 2.2 times more Carbohydrate and 1.7 times more Protein than Mori-nu extra firm silken tofu.
• 1 pound of Mori-nu extra firm silken tofu provide inadequate amounts of Energy and Carbohydrate
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, extra firm provide inadequate amounts of Fiber in one pound.