Comparing Nutrients in 5 ounces Mori-nu silken tofu, lite extra firm VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Cooked Tempeh	Recommended Dietary Allowance
Energy	1.86% 54kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	NA	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	21% 3.57g	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	8.3% 11g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	5.28% 3.83g	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% 0g	14% 5.24g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Cooked Tempeh	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	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	21.7% 0.28mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Cooked Tempeh	Recommended Dietary Allowance
Calcium	6.1% 61mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	85% 0.77mg	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	14% 1.1mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.82mg	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	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.3% 84.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Mori-nu silken tofu, lite extra firm versus 5 oz of Cooked Tempeh 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 Cooked Tempeh:

• 5 oz of Cooked Tempeh contain 1.8 times more Vitamin B1, 17.9 times more Vitamin B2, 19.4 times more Vitamin B3, more Vitamin B6 and more Vitamin B12 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, Vitamin B6 and Vitamin B12
• Both Mori-nu silken tofu, lite extra firm as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C in five ounces.

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

• 5 ounces of Mori-nu silken tofu, lite extra firm have 7 times more Sodium and 1.5 times more Water than Cooked Tempeh.
• While 5 oz of Cooked Tempeh contain 2.2 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 7.7 times more Magnesium, 3 times more Phosphorus, 7 times more Potassium and 6 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 Cooked Tempeh contain 5.1 times more Energy, 16.3 times more Fat, 29.3 times more Saturated Fat, 7.6 times more Carbohydrate, 6.4 times more Sugars, more Fiber and 2.8 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