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

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Mori-nu silken tofu, lite extra firm: 790g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	2.86% 0.92g	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	6.86% 8.9g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	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	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	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	91% 51g	99% 55.3g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	5.43% 0.87mg	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	0% 0mg	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 silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	29% 292mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	113% 1mg	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	76% 6.1mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	18.8% 79mg	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	94% 657mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	46% 689mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	20% 741g	19.4% 718g	3700g per day for Men 19-50 years

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

• MORI-NU silken Tofu, lite firm has 1.4 times more Vitamin B1 than Mori-nu silken tofu, lite extra firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 kcal.

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

• MORI-NU silken Tofu, lite firm has 1.3 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of macro-nutrients per 300 kcal
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Protein per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 300 kcal.