Comparing Nutrients in 5 ounces Mori-nu soft silken tofu VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Mori-nu soft silken tofu	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	2.7% 78kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.8% 0.58g	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	3.16% 4.1g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	2.56% 1.86g	2.5% 1.8g	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	0.37% 0.14g	38g per day for Men 19-50 years
Protein	12% 6.8g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Mori-nu firm silken tofu	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.2% 0.35mg	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	1.2% 0.016mg	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 soft silken tofu	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	32% 0.29mg	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	14.5% 1.16mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	9.1% 38.3mg	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	12.6% 88mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mori-nu soft silken tofu vs Mori-nu firm silken tofu:

• Mori-nu silken tofu, soft has 1.2 times more Vitamin B3 than Mori-nu silken tofu, firm.
• Both Mori-nu silken tofu, soft and Mori-nu silken tofu, firm have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Mori-nu silken tofu, soft as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Mori-nu soft silken tofu vs Mori-nu firm silken tofu:

• Mori-nu silken tofu, firm contains 1.3 times more Iron, 1.5 times more Phosphorus and 7.2 times more Sodium than Mori-nu silken tofu, soft.
• Both Mori-nu silken tofu, soft and Mori-nu silken tofu, firm have similar amounts of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Mori-nu silken tofu, soft has 1.2 times more Carbohydrate than Mori-nu silken tofu, firm.
• While Mori-nu silken tofu, firm contains 1.4 times more Protein than Mori-nu silken tofu, soft.
• Both Mori-nu silken tofu, soft and Mori-nu silken tofu, firm have similar amounts of Energy, Fat, Saturated Fat and Sugars per 5 oz.
• Both Mori-nu silken tofu, soft as well as Mori-nu silken tofu, firm have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 5 oz.