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

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	28.7% 833kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	94% 16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 5.83g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	55.5% 31g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	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	12.6% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	12.4% 49.6μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56% 8.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	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	38.3% 3.06mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	68% 475mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	104% 57.3μg	NA	55μg per day for Men 19-50 years
Sodium	45% 675mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.35% 124g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Peanut Butter have 2.6 times more Vitamin B2, 53.3 times more Vitamin B3 and 50.1 times more Vitamin B6 than Mori-nu firm silken tofu.
• Both Peanut Butter and Mori-nu firm silken tofu provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Mori-nu firm silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Smooth Peanut Butter as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Peanut Butter have 1.7 times more Calcium, 2.8 times more Copper, 2.1 times more Iron, 6.6 times more Magnesium, 3.7 times more Phosphorus, 3.1 times more Potassium, 13.2 times more Sodium and 4.4 times more Zinc than Mori-nu firm silken tofu.
• While 5 oz of Mori-nu silken tofu, firm contain 56.4 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanut Butter have 9.5 times more Energy, 18.3 times more Fat, 23.4 times more Saturated Fat, 10 times more Carbohydrate, 5.1 times more Sugars, 57 times more Fiber and 3.2 times more Protein than Mori-nu firm silken tofu.
• 5 ounces of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber