Comparing Nutrients in 500 calories Mori-nu extra firm silken tofu VS MORI-NU silken Tofu, lite firm

Weight per 500 calories

• Mori-nu extra firm silken tofu: 909g
• MORI-NU silken Tofu, lite firm: 1351g

Mori-nu extra firm silken tofu has 1.5 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has low energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 500 calories - Mori-nu extra firm silken tofu or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Mori-nu extra firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	5.6% 1.8g	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	11.4% 15g	130g per day for Men 19-50 years
Sugars	12.4% 9g	8.4% 6.1g	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	0% 0g	38g per day for Men 19-50 years
Protein	120% 67.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	MORI-NU silken Tofu, lite firm	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	9.3% 1.5mg	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	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	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 silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	28% 282mg	48.6% 486mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	32% 135mg	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	156% 1095mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	38% 573mg	76.6% 1149mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	21.6% 801g	33.4% 1235g	3700g per day for Men 19-50 years

Mori-nu Extra Firm Silken Tofu VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mori-nu extra firm silken tofu or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 500 calories of Mori-nu extra firm silken tofu vs MORI-NU silken Tofu, lite firm:

• 500 calories of Mori-nu extra firm silken tofu have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than MORI-NU silken Tofu, lite firm.
• Both Mori-nu extra firm silken tofu and MORI-NU silken Tofu, lite firm provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3
• Both Mori-nu silken tofu, extra firm as well as MORI-NU silken Tofu, lite 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 silken Tofu, lite firm:

• 500 calories of Mori-nu extra firm silken tofu have 1.8 times more Magnesium, 1.6 times more Potassium and 1.2 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 1.7 times more Calcium, 2 times more Sodium and 1.5 times more Water than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and MORI-NU silken Tofu, lite firm contain similar levels of Copper, Iron and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu extra firm silken tofu have 1.6 times more Fat, 1.2 times more Carbohydrate and 1.5 times more Sugars than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 1.3 times more Protein than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 500 calories.
• Both Mori-nu silken tofu, extra firm as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber in 500 calories.