Comparing Nutrients in 7 ounces MORI-NU silken Tofu, lite firm VS Mori-nu silken tofu, lite extra firm

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.72% 0.23g	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	1.68% 2.2g	1.53% 2g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	1.15% 0.83g	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	0% 0g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	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	6.6% 0.079mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	1.36% 0.22mg	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	0% 0mg	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 silken Tofu, lite firm	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	28.4% 0.26mg	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	18.6% 1.5mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	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	23% 161mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.2% 169mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.88% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of MORI-NU silken Tofu, lite firm vs Mori-nu silken tofu, lite extra firm:

• MORI-NU silken Tofu, lite firm has 1.3 times more Vitamin B1 than Mori-nu silken tofu, lite extra firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Vitamin B2 per 7 oz.
• Both MORI-NU silken Tofu, lite firm 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 7 oz.

Comparing minerals per 7 ounces for MORI-NU silken Tofu, lite firm vs Mori-nu silken tofu, lite extra firm:

• MORI-NU silken Tofu, lite firm has 1.3 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of macro-nutrients per 7 oz
• Both MORI-NU silken Tofu, lite firm and Mori-nu silken tofu, lite extra firm have similar amounts of Energy and Protein per 7 oz.
• Both MORI-NU silken Tofu, lite firm as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Fat, Cholesterol, Carbohydrate, Glucose, Sucrose and Fiber in 7 oz.