Comparing Nutrients in 500 calories Cassava VS Mori-nu soft silken tofu

Weight per 500 calories

• Cassava: 313g
• Mori-nu soft silken tofu: 909g

Cassava has 2.9 times more energy per 100g than Mori-nu soft silken tofu. It has above average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Cassava	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	NA	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	16.4% 12g	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	15% 5.63g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	7.7% 0.1mg	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% 84.4μg	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	71.5% 64.4mg	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	3.96% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	5% 50mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	209% 1.9mg	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	10.5% 0.84mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	12% 84.4mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	48% 1636mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	5.04% 187g	22% 809g	3700g per day for Men 19-50 years

Cassava VS Mori-nu Soft Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Mori-nu soft silken tofu?

Lets compare vitamin content per 500 calories of Cassava vs Mori-nu soft silken tofu:

• 500 calories of Cassava have 2.8 times more Vitamin B6 and more Vitamin C than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 3.3 times more Vitamin B1 and 2.4 times more Vitamin B2 than Raw Cassava.
• Both Cassava and Mori-nu soft silken tofu provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cassava as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cassava vs Mori-nu soft silken tofu:

• 500 kcal of Mori-nu silken tofu, soft contain 5.6 times more Calcium, 6 times more Copper, 8.8 times more Iron, 4 times more Magnesium, 6.7 times more Phosphorus, 1.9 times more Potassium, 4.4 times more Zinc and 4.3 times more Water than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 4.5 times more Carbohydrate and 6.2 times more Fiber than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 28.1 times more Fat, 14 times more Saturated Fat, 2.2 times more Sugars and 10.3 times more Protein than Raw Cassava.
• Both Cassava and Mori-nu soft silken tofu offer comparable quantities of Energy per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• 500 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber