Comparing Nutrients in 500 calories Mori-nu extra firm silken tofu VS Mori-nu firm silken tofu

Weight per 500 calories

• Mori-nu extra firm silken tofu: 909g
• Mori-nu firm silken tofu: 807g

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

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Mori-nu extra firm silken tofu	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15% 19.4g	130g per day for Men 19-50 years
Sugars	12.4% 9g	14% 10.2g	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	2.4% 0.91g	2.12% 0.81g	38g per day for Men 19-50 years
Protein	120% 67.3g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	6.82% 0.089mg	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	NA	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	NA	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

	Mori-nu extra firm silken tofu	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	28% 282mg	26% 258mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	182% 1.64mg	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	135% 11mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	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	130% 909mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	38% 573mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	21.6% 801g	19% 705g	3700g per day for Men 19-50 years

Mori-nu Extra Firm Silken Tofu VS Mori-nu Firm Silken Tofu Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Mori-nu extra firm silken tofu vs Mori-nu firm silken tofu:

• Both Mori-nu silken tofu, extra firm and Mori-nu silken tofu, firm have similar amounts of vitamins per 500 kcal
• Both Mori-nu extra firm silken tofu and Mori-nu firm silken tofu provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• Both Mori-nu silken tofu, extra firm as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Mori-nu extra firm silken tofu vs Mori-nu firm silken tofu:

• 500 calories of Mori-nu extra firm silken tofu have 1.3 times more Iron, 1.3 times more Phosphorus and 2 times more Sodium than Mori-nu firm silken tofu.
• Both Mori-nu extra firm silken tofu and Mori-nu firm silken tofu contain similar levels of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu extra firm silken tofu have 1.2 times more Protein than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 1.3 times more Fat than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Mori-nu firm silken tofu offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Mori-nu silken tofu, extra firm as well as Mori-nu silken tofu, firm provide inadequate amounts of Fiber in 500 calories.