Comparing Nutrients in 500 calories Mori-nu soft silken tofu VS Chickpea flour

Weight per 500 calories

• Mori-nu soft silken tofu: 909g
• Chickpea flour: 129g

Chickpea flour has 7 times more energy per unit of mass than Mori-nu silken tofu, soft, which is high in comparison to other foods. Mori-nu soft silken tofu having low energy density.

Discover which food has more nutrients per 500 calories - Mori-nu soft silken tofu or Chickpea flour?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Mori-nu soft silken tofu	Chickpea flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	19.3% 14g	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	36.7% 14g	38g per day for Men 19-50 years
Protein	78% 43.6g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.8% 0.91mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	49% 0.64mg	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	141% 565μg	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	7.15% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu soft silken tofu	Chickpea flour	Recommended Dietary Allowance
Calcium	28% 282mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	131% 1.18mg	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	93% 7.45mg	78.5% 6.28mg	8mg per day for Men 19-50 years
Magnesium	62.8% 264mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	NA	90% 2.07mg	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	80.5% 564mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	48% 1636mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	NA	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	5.5% 82.7mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	22% 809g	0.36% 13.3g	3700g per day for Men 19-50 years

Mori-nu Soft Silken Tofu VS Chickpea Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mori-nu soft silken tofu or Chickpea flour?

Lets compare vitamin content per 500 calories of Mori-nu soft silken tofu vs Chickpea flour:

• 500 calories of Mori-nu soft silken tofu have 1.4 times more Vitamin B1 and 2.7 times more Vitamin B2 than Chickpea flour.
• While 500 kcal of Chickpea flour contain 6.4 times more Vitamin B6 than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Chickpea flour provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• Both Mori-nu silken tofu, soft as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Mori-nu soft silken tofu vs Chickpea flour:

• 500 calories of Mori-nu soft silken tofu have 4.8 times more Calcium, 1.6 times more Copper, 1.2 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Zinc and 60.9 times more Water than Chickpea flour.
• Both Mori-nu soft silken tofu and Chickpea flour contain similar levels of Iron per 500 calories.
• 500 calories of Chickpea flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu soft silken tofu have 2.8 times more Fat, 3.6 times more Saturated Fat and 1.5 times more Protein than Chickpea flour.
• While 500 kcal of Chickpea flour contain 2.8 times more Carbohydrate and 15.3 times more Fiber than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Chickpea flour offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber