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

Weight per 300 calories

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

Peanut Butter has 15.5 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has very high energy density when compared to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Peanut Butter	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	26% 25.3g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	2.86% 0.92g	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	6.07% 7.9g	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	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	0% 0g	38g per day for Men 19-50 years
Protein	20% 11g	99% 55.3g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	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	4.55% 0.055mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	5.43% 0.87mg	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	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	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 silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	113% 1mg	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	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	18.8% 79mg	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	94% 655mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	13.2% 450mg	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	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	19.4% 718g	3700g per day for Men 19-50 years

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

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

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

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

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