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

Weight per 500 calories

• Mori-nu soft silken tofu: 909g
• MORI-NU silken Tofu, lite firm: 1351g

Mori-nu soft silken tofu has 1.5 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has low energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Mori-nu soft silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	5.6% 1.8g	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	20.3% 26.4g	11.4% 15g	130g per day for Men 19-50 years
Sugars	16.4% 12g	8.4% 6.1g	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	0% 0g	38g per day for Men 19-50 years
Protein	78% 43.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.8% 0.91mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	9.3% 1.5mg	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	7.7% 0.1mg	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 soft silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	28% 282mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	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	93% 7.45mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	62.8% 264mg	32% 135mg	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	80.5% 564mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	48% 1636mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	76.6% 1149mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	22% 809g	33.4% 1235g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Mori-nu soft silken tofu have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than MORI-NU silken Tofu, lite firm.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3
• Both Mori-nu silken tofu, soft as well as MORI-NU silken Tofu, lite 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 soft silken tofu vs MORI-NU silken Tofu, lite firm:

• 500 calories of Mori-nu soft silken tofu have 2 times more Magnesium and 1.9 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 1.7 times more Calcium, 1.4 times more Iron, 1.9 times more Phosphorus, 25.3 times more Sodium and 1.5 times more Water than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and MORI-NU silken Tofu, lite firm contain similar levels of Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu soft silken tofu have 2.3 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Carbohydrate and 2 times more Sugars than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 2 times more Protein than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 500 calories.
• Both Mori-nu silken tofu, soft as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber in 500 calories.