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

Weight per 500 calories

• Hard Tofu, prepared with nigari: 345g
• Mori-nu soft silken tofu: 909g

Hard Tofu, prepared with nigari has 2.6 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 - Hard Tofu, prepared with nigari or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Hard Tofu, 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	35.5% 34.4g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	10% 3.25g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	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	5.44% 2.07g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	78% 43.7g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu soft silken tofu	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	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	17% 2.73mg	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	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	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 soft silken tofu	Recommended Dietary Allowance
Calcium	119% 1190mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	119% 9.5mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	62.8% 264mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	48% 1636mg	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	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	52% 5.72mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	6.63% 245g	22% 809g	3700g per day for Men 19-50 years

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

• Hard Tofu, prepared with nigari has 1.3 times more Vitamin B6 than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 6.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Vitamin B3 per 500 kcal.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

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

• Hard Tofu, prepared with nigari has 4.2 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus and 1.2 times more Zinc than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.7 times more Copper, 1.4 times more Magnesium, 3.3 times more Potassium and 3.3 times more Water than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 500 calories:

• Hard Tofu, prepared with nigari has 1.4 times more Fat, 1.5 times more Saturated Fat and 2.3 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.7 times more Carbohydrate than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Energy and Protein per 500 kcal.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.