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

Weight per 300 calories

• Peanut Butter: 51g
• Mori-nu firm silken tofu: 484g

Peanut Butter has 9.5 times more energy per 100g than Mori-nu firm silken tofu. It has very high energy density when compared to other foods. Mori-nu silken tofu, firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	8.93% 11.6g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	8.48% 6.15g	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	0% 0g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	7.65% 2.9g	1.27% 0.48g	38g per day for Men 19-50 years
Protein	20% 11g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	7.47% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	4.1% 0.053mg	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	4.46% 18μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.2% 3.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.04% 1.6μg	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	13.8% 1.1mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	24.4% 171mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	NA	55μg per day for Men 19-50 years
Sodium	16% 243mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	11.4% 423g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Peanut Butter have 5.6 times more Vitamin B3 and 5.3 times more Vitamin B6 than Mori-nu firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, firm contain 9 times more Vitamin B1 and 3.7 times more Vitamin B2 than Smooth Peanut Butter.
• 300 calories of Peanut Butter have insufficient amounts of Vitamin B1 and Vitamin B2
• 300 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6
• Both Smooth Peanut Butter as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Peanut Butter have 1.4 times more Sodium than Mori-nu firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, firm contain 5.6 times more Calcium, 3.4 times more Copper, 4.5 times more Iron, 1.4 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium, 2.2 times more Zinc and 534.8 times more Water than Smooth Peanut Butter.
• 300 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Peanut Butter have 1.9 times more Fat, 2.5 times more Saturated Fat and 6 times more Fiber than Mori-nu firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, firm contain 1.9 times more Sugars and 3 times more Protein than Smooth Peanut Butter.
• Both Peanut Butter and Mori-nu firm silken tofu offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber