Comparing Nutrients in 500 calories Low Fat Peanut Butter VS Mori-nu firm silken tofu

Weight per 500 calories

• Low Fat Peanut Butter: 96g
• Mori-nu firm silken tofu: 807g

Low Fat Peanut Butter has 8.4 times more energy per 100g than Mori-nu firm silken tofu. It has very high energy density when compared to other foods. Mori-nu silken tofu, firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Low Fat Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.7% 32.7g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.78g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	15% 19.4g	130g per day for Men 19-50 years
Sugars	12.3% 8.92g	14% 10.2g	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	13% 5g	2.12% 0.81g	38g per day for Men 19-50 years
Protein	44.5% 25g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.82% 0.089mg	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	14.4% 57.7μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.48% 0.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	26% 258mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	23% 1.83mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	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	50.7% 355mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	NA	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	19% 705g	3700g per day for Men 19-50 years

Low Fat Peanut Butter VS Mori-nu Firm Silken Tofu Nutrients Per 500 Kcal

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

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

• 500 calories of Low Fat Peanut Butter have 7 times more Vitamin B3 and 3.4 times more Vitamin B6 than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 3.1 times more Vitamin B1 and 5.7 times more Vitamin B2 than Reduced Fat Peanut Butter.
• 500 calories of Low Fat Peanut Butter have insufficient amounts of Vitamin B2
• 500 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6
• Both Reduced Fat Peanut Butter as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Low Fat Peanut Butter vs Mori-nu firm silken tofu:

• 500 calories of Low Fat Peanut Butter have 1.8 times more Sodium than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 7.7 times more Calcium, 2.9 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.4 times more Potassium, 1.8 times more Zinc and 610.9 times more Water than Reduced Fat Peanut Butter.
• 500 calories of Low Fat Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Low Fat Peanut Butter have 1.5 times more Fat, 1.7 times more Saturated Fat, 1.8 times more Carbohydrate and 6.2 times more Fiber than Mori-nu firm silken tofu.
• While 500 kcal of Mori-nu silken tofu, firm contain 2.2 times more Protein than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Mori-nu firm silken tofu offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Mori-nu firm silken tofu provide inadequate amounts of Fiber