Comparing Nutrients in 300 calories MORI-NU silken Tofu, lite firm VS Peanut Butter

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Peanut Butter: 51g

Smooth Peanut Butter has 15.9 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is very high in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Peanut Butter	14%	71%	15%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Peanut Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	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	6.86% 8.9g	9.4% 12.2g	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	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	91% 51g	20% 11g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite 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	27% 0.32mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	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 firm	Peanut Butter	Recommended Dietary Allowance
Calcium	29% 292mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	76% 6.1mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	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% 657mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	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	46% 689mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	20% 741g	0.021% 0.79g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Peanut Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Peanut Butter?

Lets compare vitamin content per 300 calories of MORI-NU silken Tofu, lite firm vs Peanut Butter:

• 300 calories of MORI-NU silken Tofu, lite firm have 5.9 times more Vitamin B1 and 3 times more Vitamin B2 than Peanut Butter.
• While 300 kcal of Smooth Peanut Butter contain 7.5 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• 300 calories of MORI-NU silken Tofu, lite 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 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 firm vs Peanut Butter:

• 300 calories of MORI-NU silken Tofu, lite firm have 10.6 times more Calcium, 3.4 times more Copper, 5.5 times more Iron, 3.8 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Sodium, 2 times more Zinc and 937.1 times more Water than Peanut Butter.
• Both MORI-NU silken Tofu, lite 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 firm have 4.6 times more Protein than Peanut Butter.
• While 300 kcal of Smooth Peanut Butter contain 3.9 times more Fat, 4.5 times more Saturated Fat, 1.4 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Peanut Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber