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

Weight per 500 calories

• Chickpea flour: 129g
• Mori-nu soft silken tofu: 909g

Chickpea flour has 7 times more energy per 100g than Mori-nu soft silken tofu. It has high 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 - Chickpea flour or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Chickpea flour	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.64g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	36.7% 14g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	51.7% 29g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	141% 565μg	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% 0mg	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	7.15% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	5.8% 58mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	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	78.5% 6.28mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	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	58.7% 411mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	48% 1636mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.5% 82.7mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	22% 809g	3700g per day for Men 19-50 years

Chickpea Flour VS Mori-nu Soft Silken Tofu Nutrients Per 500 Kcal

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

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

• 500 calories of Chickpea flour have 6.4 times more Vitamin B6 than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 1.4 times more Vitamin B1 and 2.7 times more Vitamin B2 than Chickpea flour.
• Both Chickpea flour 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
• Both Chickpea flour as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 kcal of Mori-nu silken tofu, soft contain 4.8 times more Calcium, 1.6 times more Copper, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Zinc and 60.9 times more Water than Chickpea flour.
• Both Chickpea flour and Mori-nu soft silken tofu contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Chickpea flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chickpea flour have 2.8 times more Carbohydrate and 15.3 times more Fiber than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 2.8 times more Fat, 3.6 times more Saturated Fat and 1.5 times more Protein than Chickpea flour.
• Both Chickpea flour and Mori-nu soft silken tofu offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber