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

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Mori-nu silken tofu, lite extra firm: 1316g

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

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

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	4.77% 1.53g	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	10% 13g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	7.62% 5.53g	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	0% 0g	38g per day for Men 19-50 years
Protein	152% 85g	164% 92g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	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	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	9.05% 1.45mg	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	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 silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	48.6% 486mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	189% 1.7mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	31.3% 132mg	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	156% 1092mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	86% 1289mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	32.3% 1196g	3700g per day for Men 19-50 years

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

• MORI-NU silken Tofu, lite firm has 1.4 times more Vitamin B1 than Mori-nu silken tofu, lite extra firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for MORI-NU silken Tofu, lite firm vs Mori-nu silken tofu, lite extra firm:

• MORI-NU silken Tofu, lite firm has 1.3 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of macro-nutrients per 500 kcal
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Protein per 500 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 500 kcal.