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

Weight per 300 calories

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

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

Which food has more nutrients per 300 calories - Hard Tofu, prepared with nigari or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Hard Tofu, prepared with nigari	Mori-nu soft 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	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	9.34% 3g	6.1% 1.95g	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	12% 16g	130g per day for Men 19-50 years
Sugars	NA	9.86% 7.15g	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	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	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu soft 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	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.26% 1.32mg	10.2% 1.64mg	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 soft silken tofu	Recommended Dietary Allowance
Calcium	71.4% 714mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	125% 1.13mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	37.7% 158mg	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	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	29% 982mg	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	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	3.98% 147g	13% 485g	3700g per day for Men 19-50 years

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

• Hard Tofu, prepared with nigari has 1.3 times more Vitamin B6 than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 6.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Vitamin B3 per 300 kcal.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

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

• Hard Tofu, prepared with nigari has 4.2 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus and 1.2 times more Zinc than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.7 times more Copper, 1.4 times more Magnesium, 3.3 times more Potassium and 3.3 times more Water than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 300 calories:

• Hard Tofu, prepared with nigari has 1.4 times more Fat, 1.5 times more Saturated Fat and 2.3 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.7 times more Carbohydrate than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Energy and Protein per 300 kcal.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.