Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigari VS Mori-nu soft silken tofu

Weight per 500 calories

• Tofu, extra firm, prepared with nigari: 602g
• Mori-nu soft silken tofu: 909g

Tofu, extra firm, prepared with nigari has 1.5 times more energy per 100g than Mori-nu soft silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	NA	1.6g per day for Men 19-50 years
Omega 6	84.5% 14.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.47% 7.1g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	16.4% 12g	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	16% 6.02g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	107% 60g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Mori-nu soft 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	24% 0.29mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	7.7% 0.1mg	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	13.6% 54.2μg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	170% 1699mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	209% 1.9mg	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	154% 12.3mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	50.2% 211mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	174% 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	96% 669mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	23% 783mg	48% 1636mg	3400mg per day for Men 19-50 years
Selenium	142% 78.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	13.4% 496g	22% 809g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tofu, extra firm, prepared with nigari vs Mori-nu soft silken tofu:

• Tofu, extra firm, prepared with nigari has 5 times more Vitamin B6 than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Tofu, extra firm, prepared with nigari vs Mori-nu soft silken tofu:

• Tofu, extra firm, prepared with nigari has 6 times more Calcium, 1.6 times more Iron and 1.4 times more Zinc than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.6 times more Copper, 1.3 times more Magnesium, 2.1 times more Potassium and 1.6 times more Water than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tofu, extra firm, prepared with nigari has 1.3 times more Fat, 1.7 times more Saturated Fat, 6.6 times more Fiber and 1.4 times more Protein than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.7 times more Carbohydrate and 2.8 times more Sugars than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Energy per 500 kcal.
• Both Tofu, extra firm, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.