Comparing Nutrients in 300 calories Mori-nu firm silken tofu VS MORI-NU silken Tofu, lite firm

Weight per 300 calories

• Mori-nu firm silken tofu: 484g
• MORI-NU silken Tofu, lite firm: 811g

Mori-nu firm silken tofu has 1.7 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has low energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 300 calories - Mori-nu firm silken tofu or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Mori-nu firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	3.37% 1.08g	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	8.93% 11.6g	6.86% 8.9g	130g per day for Men 19-50 years
Sugars	8.48% 6.15g	5.03% 3.65g	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	1.27% 0.48g	0% 0g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.47% 1.2mg	5.57% 0.89mg	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	4.1% 0.053mg	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 firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	15.5% 155mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	109% 0.98mg	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	62.3% 5mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	19.3% 81mg	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	62.2% 435mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11.4% 423g	20% 741g	3700g per day for Men 19-50 years

Mori-nu Firm Silken Tofu VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mori-nu firm silken tofu or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 300 calories of Mori-nu firm silken tofu vs MORI-NU silken Tofu, lite firm:

• 300 calories of Mori-nu firm silken tofu have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than MORI-NU silken Tofu, lite firm.
• 300 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3
• Both Mori-nu silken tofu, firm as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Mori-nu firm silken tofu vs MORI-NU silken Tofu, lite firm:

• 300 calories of Mori-nu firm silken tofu have 1.6 times more Magnesium and 1.8 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 1.9 times more Calcium, 1.5 times more Phosphorus, 4 times more Sodium and 1.8 times more Water than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and MORI-NU silken Tofu, lite firm contain similar levels of Copper, Iron and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu firm silken tofu have 2 times more Fat, 1.8 times more Saturated Fat, 1.3 times more Carbohydrate and 1.7 times more Sugars than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 1.5 times more Protein than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 300 calories.
• Both Mori-nu silken tofu, firm as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber in 300 calories.