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

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Hard Tofu, prepared with nigari	Mori-nu soft 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	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.55g	5.06% 1.6g	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	10% 13g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.94g	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	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu soft 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	8.5% 1.36mg	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 soft silken tofu	Recommended Dietary Allowance
Calcium	156% 1565mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	104% 0.94mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	31.3% 132mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	24% 816mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	68.5% 7.53mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	8.7% 323g	11% 404g	3700g per day for Men 19-50 years

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

• Hard Tofu, prepared with nigari has 1.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.5 times more Vitamin B6 than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 2.4 times more Vitamin B1 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

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

• Hard Tofu, prepared with nigari has 11.1 times more Calcium, 1.6 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 3.7 times more Phosphorus and 3.2 times more Zinc than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.3 times more Water than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hard Tofu, prepared with nigari has 2.6 times more Energy, 3.7 times more Fat, 4 times more Saturated Fat, 1.5 times more Carbohydrate, 6 times more Fiber and 2.6 times more Protein than Mori-nu silken tofu, soft.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.