Comparing Nutrients in 5 ounces Mori-nu firm silken tofu VS MORI-NU silken Tofu, lite firm

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Mori-nu firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	3.03% 88kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.6% 3.4g	1.2% 1.56g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	0.88% 0.64g	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	0.37% 0.14g	0% 0g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	0.97% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	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	NA	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	NA	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

	Mori-nu firm silken tofu	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	19% 0.17mg	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	18.2% 1.46mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	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	18.2% 128mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	8.03% 120mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu firm silken tofu VS MORI-NU silken Tofu, lite firm per 5 oz

Compare the macro and micronutrient content in 5 oz of Mori-nu firm silken tofu versus 5 oz of MORI-NU silken Tofu, lite firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mori-nu firm silken tofu vs MORI-NU silken Tofu, lite firm:

• 5 ounces of Mori-nu firm silken tofu have 2.5 times more Vitamin B1 and 2.1 times more Vitamin B2 than MORI-NU silken Tofu, lite firm.
• 5 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2
• Both Mori-nu silken tofu, firm as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Mori-nu firm silken tofu vs MORI-NU silken Tofu, lite firm:

• 5 ounces of Mori-nu firm silken tofu have 1.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 3.1 times more Potassium and 1.8 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 5 oz of MORI-NU silken Tofu, lite firm contain 2.4 times more Sodium than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and MORI-NU silken Tofu, lite firm contain similar levels of Calcium, Phosphorus and Water per five ounces.
• 5 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mori-nu firm silken tofu have 1.7 times more Energy and 3.4 times more Fat than MORI-NU silken Tofu, lite firm.
• Both Mori-nu firm silken tofu and MORI-NU silken Tofu, lite firm offer comparable quantities of Protein per five ounces.
• 5 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy
• Both Mori-nu silken tofu, firm as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Carbohydrate and Fiber in five ounces.