Comparing Nutrients in 500 calories Hard Tofu, prepared with nigari VS MORI-NU silken Tofu, lite firm

Weight per 500 calories

• Hard Tofu, prepared with nigari: 345g
• MORI-NU silken Tofu, lite firm: 1351g

Hard Tofu, prepared with nigari has 3.9 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has average 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 - Hard Tofu, prepared with nigari or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Hard Tofu, prepared with nigari	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	35.5% 34.4g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	NA	1.6g per day for Men 19-50 years
Omega 6	101% 17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	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	5.44% 2.07g	0% 0g	38g per day for Men 19-50 years
Protein	78% 43.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.55% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	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	19% 76μg	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	1.15% 1.03mg	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	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

	Hard Tofu, prepared with nigari	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	119% 1190mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	119% 9.5mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	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	114% 797mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	NA	55μg per day for Men 19-50 years
Sodium	0.46% 6.9mg	76.6% 1149mg	1500mg per day for Men 19-50 years
Zinc	52% 5.72mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	6.63% 245g	33.4% 1235g	3700g per day for Men 19-50 years

Hard Tofu, Prepared With Nigari VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hard Tofu, prepared with nigari or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 500 calories of Hard Tofu, prepared with nigari vs MORI-NU silken Tofu, lite firm:

• 500 calories of Hard Tofu, prepared with nigari have 1.5 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 3.7 times more Vitamin B1 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and MORI-NU silken Tofu, lite firm provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Hard Tofu, prepared with nigari as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Hard Tofu, prepared with nigari vs MORI-NU silken Tofu, lite firm:

• 500 calories of Hard Tofu, prepared with nigari have 2.4 times more Calcium, 1.4 times more Magnesium and 1.3 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 1.4 times more Copper, 1.4 times more Phosphorus, 1.7 times more Potassium, 166.6 times more Sodium and 5 times more Water than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and MORI-NU silken Tofu, lite firm contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hard Tofu, prepared with nigari have 3.2 times more Fat and 2.8 times more Saturated Fat than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 1.9 times more Protein than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Hard Tofu, prepared with nigari as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber in 500 calories.