Comparing Nutrients in 5 ounces Hard Tofu, prepared with nigari VS Mori-nu silken tofu, lite extra firm

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Hard Tofu, prepared with nigari	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	7.1% 206kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	59% 0.95g	NA	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.8% 6.22g	1.1% 1.4g	130g per day for Men 19-50 years
Sugars	NA	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	2.24% 0.85g	0% 0g	38g per day for Men 19-50 years
Protein	32% 18g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	0.97% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.05% 0.052mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	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	7.8% 31μg	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	0.47% 0.43mg	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	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

	Hard Tofu, prepared with nigari	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	49% 489mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.46mg	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	48.7% 3.9mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	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	46.8% 327mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.35mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.72% 101g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Mori-nu silken tofu, lite extra firm per 5 oz

Compare the macro and micronutrient content in 5 oz of Hard Tofu, prepared with nigari 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 Hard Tofu, prepared with nigari vs Mori-nu silken tofu, lite extra firm:

• 5 ounces of Hard Tofu, prepared with nigari have 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 5.8 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 Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Hard Tofu, prepared with nigari vs Mori-nu silken tofu, lite extra firm:

• 5 ounces of Hard Tofu, prepared with nigari have 8 times more Calcium, 2.5 times more Copper, 3.5 times more Iron, 5.3 times more Magnesium, 2.8 times more Phosphorus, 2.6 times more Potassium and 6.4 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 49 times more Sodium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• 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 Hard Tofu, prepared with nigari have 3.8 times more Energy, 14.3 times more Fat, 12.5 times more Saturated Fat, 4.4 times more Carbohydrate and 1.8 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 and Carbohydrate
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber in five ounces.