Comparing Nutrients in 300 calories Tomato Puree VS MORI-NU silken Tofu, lite firm

Weight per 300 calories

• Tomato Puree: 790g
• MORI-NU silken Tofu, lite firm: 811g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Tomato Puree or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Tomato Puree	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	6.86% 8.9g	130g per day for Men 19-50 years
Sugars	52.6% 38g	5.03% 3.65g	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	26% 18.8g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	0% 0g	38g per day for Men 19-50 years
Protein	23.3% 13g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	23% 205μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	5.57% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	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	21.7% 87μg	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	93% 83.7mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	14.2% 142mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	109% 0.98mg	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	176% 14mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	45% 316mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	18.8% 694g	20% 741g	3700g per day for Men 19-50 years

Tomato Puree VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Puree or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 300 calories of Tomato Puree vs MORI-NU silken Tofu, lite firm:

• 300 calories of Tomato Puree have more Vitamin A, 3.9 times more Vitamin B2, 13 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 1.6 times more Vitamin B1 than Canned Tomato Puree.
• 300 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Canned Tomato Puree as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Tomato Puree vs MORI-NU silken Tofu, lite firm:

• 300 calories of Tomato Puree have 2.3 times more Copper, 2.3 times more Iron, 2.2 times more Magnesium and 6.8 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 2.1 times more Calcium, 2.1 times more Phosphorus and 3.1 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and MORI-NU silken Tofu, lite firm contain similar levels of Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 7.9 times more Carbohydrate, 10.5 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 300 kcal of MORI-NU silken Tofu, lite firm contain 3.9 times more Fat and 3.9 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber