Comparing Nutrients in 300 calories Mori-nu silken tofu, lite extra firm VS Peanut Butter

Weight per 300 calories

• Mori-nu silken tofu, lite extra firm: 790g
• Peanut Butter: 51g

Smooth Peanut Butter has 15.5 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is very high in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.07% 7.9g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	4.57% 3.3g	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	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	0% 0g	7.65% 2.9g	38g per day for Men 19-50 years
Protein	99% 55.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	21.6% 0.28mg	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	4.46% 18μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.2% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Calcium	34% 339mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.04% 1.6μg	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	78% 6.24mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	30% 0.69mg	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	94% 655mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	NA	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	19.4% 718g	0.021% 0.79g	3700g per day for Men 19-50 years

Mori-nu Silken Tofu, Lite Extra Firm VS Peanut Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Peanut Butter?

Lets compare vitamin content per 300 calories of Mori-nu silken tofu, lite extra firm vs Peanut Butter:

• 300 calories of Mori-nu silken tofu, lite extra firm have 4.3 times more Vitamin B1 and 2.9 times more Vitamin B2 than Peanut Butter.
• While 300 kcal of Smooth Peanut Butter contain 7.7 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• 300 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• 300 calories of Peanut Butter have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Mori-nu silken tofu, lite extra firm as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Mori-nu silken tofu, lite extra firm vs Peanut Butter:

• 300 calories of Mori-nu silken tofu, lite extra firm have 12.3 times more Calcium, 3.5 times more Copper, 5.7 times more Iron, 3.8 times more Phosphorus, 1.5 times more Potassium, 3.2 times more Sodium, 1.5 times more Zinc and 907.5 times more Water than Peanut Butter.
• Both Mori-nu silken tofu, lite extra firm and Peanut Butter contain similar levels of Magnesium per 300 calories.
• 300 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu silken tofu, lite extra firm have 4.9 times more Protein than Peanut Butter.
• While 300 kcal of Smooth Peanut Butter contain 4.6 times more Fat, 5.3 times more Saturated Fat, 1.5 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Peanut Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber