Comparing Nutrients in 300 calories Tomato Paste VS Mori-nu soft silken tofu

Weight per 300 calories

• Tomato Paste: 366g
• Mori-nu soft silken tofu: 546g

Tomato Paste has 1.5 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.

Discover which food has more nutrients per 300 calories - Tomato Paste or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Tomato Paste	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	12% 16g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	28.2% 16g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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% 44μg	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	89% 80mg	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	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	13% 132mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	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	136% 11mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	43.4% 304mg	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	NA	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	7.27% 269g	13% 485g	3700g per day for Men 19-50 years

Tomato Paste VS Mori-nu Soft Silken Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Mori-nu soft silken tofu?

Lets compare vitamin content per 300 calories of Tomato Paste vs Mori-nu soft silken tofu:

• 300 calories of Tomato Paste have more Vitamin A, 2.6 times more Vitamin B2, 6.9 times more Vitamin B3, 13.2 times more Vitamin B6 and more Vitamin C than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 2.5 times more Vitamin B1 than Canned Tomato Paste.
• 300 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Tomato Paste as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Mori-nu soft silken tofu:

• 300 calories of Tomato Paste have 2.4 times more Iron, 3.8 times more Potassium and 7.9 times more Sodium than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 1.3 times more Calcium and 1.8 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Mori-nu soft silken tofu contain similar levels of Copper, Magnesium, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 4.4 times more Carbohydrate, 6.2 times more Sugars and 27.5 times more Fiber than Mori-nu soft silken tofu.
• While 300 kcal of Mori-nu silken tofu, soft contain 8.6 times more Fat, 5.3 times more Saturated Fat and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Mori-nu soft silken tofu offer comparable quantities of Energy per 300 calories.
• 300 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber