Comparing Nutrients in 500 calories Mori-nu soft silken tofu VS Peanut Butter

Weight per 500 calories

• Mori-nu soft silken tofu: 909g
• Peanut Butter: 85g

Smooth Peanut Butter has 10.7 times more energy per unit of mass than Mori-nu silken tofu, soft, which is very 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 Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Mori-nu soft silken tofu	Peanut Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	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	20.3% 26.4g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	2.4% 0.91g	12.8% 4.85g	38g per day for Men 19-50 years
Protein	78% 43.6g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	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	75.8% 0.91mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	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	7.7% 0.1mg	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 soft silken tofu	Peanut Butter	Recommended Dietary Allowance
Calcium	28% 282mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	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	93% 7.45mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	62.8% 264mg	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	80.5% 564mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	48% 1636mg	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	3.03% 45.5mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	22% 809g	0.036% 1.3g	3700g per day for Men 19-50 years

Mori-nu Soft Silken Tofu VS Peanut Butter Nutrients Per 500 Kcal

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

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

• 500 calories of Mori-nu soft silken tofu have 10 times more Vitamin B1 and 4.1 times more Vitamin B2 than Peanut Butter.
• While 500 kcal of Smooth Peanut Butter contain 4.1 times more Vitamin B3 and 4.7 times more Vitamin B6 than Mori-nu silken tofu, soft.
• 500 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• 500 calories of Peanut Butter have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Mori-nu silken tofu, soft 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 soft silken tofu vs Peanut Butter:

• 500 calories of Mori-nu soft silken tofu have 6.1 times more Calcium, 3.9 times more Copper, 4.1 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 3.3 times more Potassium, 2.1 times more Zinc and 613.9 times more Water than Peanut Butter.
• While 500 kcal of Smooth Peanut Butter contain 8.9 times more Sodium than Mori-nu silken tofu, soft.
• 500 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu soft silken tofu have 1.3 times more Carbohydrate, 2.2 times more Sugars and 2.3 times more Protein than Peanut Butter.
• While 500 kcal of Smooth Peanut Butter contain 1.7 times more Fat, 2.5 times more Saturated Fat and 5.3 times more Fiber than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Peanut Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber