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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Mori-nu soft silken tofu	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	2.7% 78kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.51% 0.16g	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	1.1% 1.4g	130g per day for Men 19-50 years
Sugars	2.56% 1.86g	0.82% 0.6g	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	12% 6.8g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Mori-nu silken tofu, lite extra 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	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	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 soft silken tofu	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	4.4% 44mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	20.3% 0.18mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	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	12.6% 88mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.5% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Mori-nu soft silken tofu have 3.3 times more Vitamin B1 and 2 times more Vitamin B2 than Mori-nu silken tofu, lite extra firm.
• 5 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2
• Both Mori-nu silken tofu, soft as well as Mori-nu silken tofu, lite extra 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 soft silken tofu vs Mori-nu silken tofu, lite extra firm:

• 5 ounces of Mori-nu soft silken tofu have 1.6 times more Copper, 2.9 times more Magnesium, 3.2 times more Potassium and 2 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 1.4 times more Calcium, 1.3 times more Phosphorus and 19.6 times more Sodium than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Mori-nu silken tofu, lite extra firm contain similar levels of Iron and Water per five ounces.
• 5 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mori-nu soft silken tofu have 3.9 times more Fat and 2.9 times more Carbohydrate than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 1.5 times more Protein than Mori-nu silken tofu, soft.
• 5 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Carbohydrate
• Both Mori-nu silken tofu, soft as well as Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy and Fiber in five ounces.