Comparing Nutrients in 5 ounces Mori-nu silken tofu, lite extra firm VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Energy	1.86% 54kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	NA	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.1% 1.4g	26% 34g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	12.7% 9.2g	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	0% 0g	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	% 5.83g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	0% 0g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60% 0.78mg	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	12.4% 49.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	14% 1.1mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	NA	84% 1.93mg	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	17% 118mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	NA	104% 57.3μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Peanut Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Mori-nu silken tofu, lite extra firm vs Peanut Butter:

• 5 oz of Smooth Peanut Butter contain 3.6 times more Vitamin B1, 5.3 times more Vitamin B2, 119.6 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• 5 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Mori-nu silken tofu, lite extra firm as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Mori-nu silken tofu, lite extra firm vs Peanut Butter:

• 5 ounces of Mori-nu silken tofu, lite extra firm have 58.6 times more Water than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 1.3 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 17.9 times more Magnesium, 4 times more Phosphorus, 10.4 times more Potassium, 4.9 times more Sodium and 10.3 times more Zinc than Mori-nu silken tofu, lite extra firm.
• 5 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Smooth Peanut Butter contain 15.5 times more Energy, 70.8 times more Fat, 82.1 times more Saturated Fat, 24 times more Carbohydrate, 15.5 times more Sugars, more Fiber and 3.1 times more Protein than Mori-nu silken tofu, lite extra firm.
• 5 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber