Comparing Nutrients in 300 calories Cassava VS Mori-nu soft silken tofu

Weight per 300 calories

• Cassava: 188g
• Mori-nu soft silken tofu: 546g

Cassava has 2.9 times more energy per 100g than Mori-nu soft silken tofu. It has above average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Cassava	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	12% 16g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	9.86% 7.15g	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	8.9% 3.38g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Cassava	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	4.6% 0.06mg	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	12.7% 50.6μg	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	43% 38.6mg	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	2.38% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	3% 30mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	125% 1.13mg	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	6.33% 0.51mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	7.23% 50.6mg	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	3.02% 112g	13% 485g	3700g per day for Men 19-50 years

Cassava VS Mori-nu Soft Silken Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Mori-nu soft silken tofu?

Lets compare vitamin content per 300 calories of Cassava vs Mori-nu soft silken tofu:

• 300 calories of Cassava have 2.8 times more Vitamin B6 and more Vitamin C than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 3.3 times more Vitamin B1 and 2.4 times more Vitamin B2 than Raw Cassava.
• Both Cassava and Mori-nu soft silken tofu provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cassava as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cassava vs Mori-nu soft silken tofu:

• 300 kcal of Mori-nu silken tofu, soft contain 5.6 times more Calcium, 6 times more Copper, 8.8 times more Iron, 4 times more Magnesium, 6.7 times more Phosphorus, 1.9 times more Potassium, 4.4 times more Zinc and 4.3 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 4.5 times more Carbohydrate and 6.2 times more Fiber than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 28.1 times more Fat, 14 times more Saturated Fat, 2.2 times more Sugars and 10.3 times more Protein than Raw Cassava.
• Both Cassava and Mori-nu soft silken tofu offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• 300 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber