Comparing Nutrients in 300 calories Hard Tofu, prepared with nigari VS Mori-nu extra firm silken tofu

Weight per 300 calories

• Hard Tofu, prepared with nigari: 207g
• Mori-nu extra firm silken tofu: 546g

Hard Tofu, prepared with nigari has 2.6 times more energy per 100g than Mori-nu extra firm silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, extra firm having low energy density.

Discover which food has more nutrients per 300 calories - Hard Tofu, prepared with nigari or Mori-nu extra firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	9.34% 3g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	86.3% 1.4g	NA	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	8.4% 11g	130g per day for Men 19-50 years
Sugars	NA	7.45% 5.4g	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	3.27% 1.24g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	47% 26.2g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.26% 1.32mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.53% 0.077mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	4.6% 0.06mg	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	11.4% 45.5μg	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	0.69% 0.62mg	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	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

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	71.4% 714mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	121% 1.1mg	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	71% 5.7mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	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	68.3% 478mg	78% 545mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	63% 34.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.14mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	3.98% 147g	13% 481g	3700g per day for Men 19-50 years

Hard Tofu, Prepared With Nigari VS Mori-nu Extra Firm Silken Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hard Tofu, prepared with nigari or Mori-nu extra firm silken tofu?

Lets compare vitamin content per 300 calories of Hard Tofu, prepared with nigari vs Mori-nu extra firm silken tofu:

• 300 calories of Hard Tofu, prepared with nigari have 1.3 times more Vitamin B6 than Mori-nu extra firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, extra firm contain 5 times more Vitamin B1 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu extra firm silken tofu provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B6
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Hard Tofu, prepared with nigari vs Mori-nu extra firm silken tofu:

• 300 calories of Hard Tofu, prepared with nigari have 4.2 times more Calcium than Mori-nu extra firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, extra firm contain 1.6 times more Copper, 1.3 times more Magnesium, 2.8 times more Potassium, 83 times more Sodium and 3.3 times more Water than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu extra firm silken tofu contain similar levels of Iron, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hard Tofu, prepared with nigari have 2 times more Fat and 1.8 times more Saturated Fat than Mori-nu extra firm silken tofu.
• While 300 kcal of Mori-nu silken tofu, extra firm contain 1.5 times more Protein than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu extra firm silken tofu offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, extra firm provide inadequate amounts of Fiber in 300 calories.