Comparing Nutrients in 500 calories Mori-nu silken tofu, lite extra firm VS Tomato Paste

Weight per 500 calories

• Mori-nu silken tofu, lite extra firm: 1316g
• Tomato Paste: 610g

Canned Tomato Paste has 2.2 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is average in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	NA	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	88.7% 115g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	0% 0g	65.8% 25g	38g per day for Men 19-50 years
Protein	164% 92g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	101% 1.3mg	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	18.3% 73μg	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	148% 134mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Tomato Paste	Recommended Dietary Allowance
Calcium	56.6% 566mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	247% 2.23mg	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	130% 10.4mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	80% 1.84mg	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	156% 1092mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	NA	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	86% 1289mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	12% 448g	3700g per day for Men 19-50 years

Mori-nu Silken Tofu, Lite Extra Firm VS Tomato Paste Nutrients Per 500 Kcal

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

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

• 500 kcal of Canned Tomato Paste contain more Vitamin A, 3.5 times more Vitamin B2, 13 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Tomato Paste provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, lite extra firm as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Mori-nu silken tofu, lite extra firm vs Tomato Paste:

• 500 calories of Mori-nu silken tofu, lite extra firm have 2.6 times more Calcium, 2.2 times more Phosphorus, 3.6 times more Sodium and 2.7 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.3 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium and 8.2 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Tomato Paste contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu silken tofu, lite extra firm have 3.5 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 8.8 times more Carbohydrate, 13.4 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber