Comparing Nutrients in 500 calories MORI-NU silken Tofu, lite firm VS Peanut Butter

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Peanut Butter: 85g

Smooth Peanut Butter has 15.9 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is very high 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 Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Peanut Butter	14%	71%	15%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Peanut Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	NA	2.07% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	56.4% 9.6g	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	15.7% 20.4g	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	0% 0g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	0% 0g	12.8% 4.85g	38g per day for Men 19-50 years
Protein	152% 85g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Peanut Butter	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	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36% 0.47mg	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	7.44% 29.8μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33.7% 5.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Peanut Butter	Recommended Dietary Allowance
Calcium	48.6% 486mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.066% 2.64μg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	36.2% 152mg	420mg per day for Men 19-50 years
Manganese	NA	50.3% 1.16mg	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	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	NA	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	0.036% 1.3g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Peanut Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - MORI-NU silken Tofu, lite firm or Peanut Butter?

Lets compare vitamin content per 500 calories of MORI-NU silken Tofu, lite firm vs Peanut Butter:

• 500 calories of MORI-NU silken Tofu, lite firm have 5.9 times more Vitamin B1 and 3 times more Vitamin B2 than Peanut Butter.
• While 500 kcal of Smooth Peanut Butter contain 7.5 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• 500 calories of Peanut Butter have insufficient amounts of Vitamin B1 and Vitamin B2
• Both MORI-NU silken Tofu, lite firm as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for MORI-NU silken Tofu, lite firm vs Peanut Butter:

• 500 calories of MORI-NU silken Tofu, lite firm have 10.6 times more Calcium, 3.4 times more Copper, 5.5 times more Iron, 3.8 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Sodium, 2 times more Zinc and 937.1 times more Water than Peanut Butter.
• Both MORI-NU silken Tofu, lite firm and Peanut Butter contain similar levels of Magnesium per 500 calories.
• 500 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of MORI-NU silken Tofu, lite firm have 4.6 times more Protein than Peanut Butter.
• While 500 kcal of Smooth Peanut Butter contain 3.9 times more Fat, 4.5 times more Saturated Fat, 1.4 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Peanut Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber