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

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Mori-nu firm silken tofu: 807g

Mori-nu silken tofu, firm has 1.7 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is low in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	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	11.4% 15g	15% 19.4g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	0% 0g	2.12% 0.81g	38g per day for Men 19-50 years
Protein	152% 85g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	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	45% 0.54mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	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	0% 0mg	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 silken Tofu, lite firm	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	48.6% 486mg	26% 258mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	127% 10mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	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	156% 1095mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	19% 705g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Mori-nu silken tofu, firm contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu firm silken tofu 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, lite 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 silken Tofu, lite firm vs Mori-nu firm silken tofu:

• 500 calories of MORI-NU silken Tofu, lite firm have 1.9 times more Calcium, 1.2 times more Iron, 1.5 times more Phosphorus, 4 times more Sodium and 1.8 times more Water than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 1.6 times more Magnesium and 1.8 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu firm silken tofu contain similar levels of Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of MORI-NU silken Tofu, lite firm have 1.5 times more Protein than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 2 times more Fat, 1.8 times more Saturated Fat, 1.3 times more Carbohydrate and 1.7 times more Sugars than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu firm silken tofu offer comparable quantities of Energy per 500 calories.
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, firm provide inadequate amounts of Fiber in 500 calories.