Comparing Nutrients in 7 ounces MORI-NU silken Tofu, lite firm VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Peanut Butter	14%	71%	15%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Peanut Butter	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	59% 19g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	132% 22.4g	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	17.8% 13g	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	0% 0g	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	% 8.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	0% 0g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Peanut Butter	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	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	84% 1.1mg	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	17.4% 69.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Peanut Butter	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	126% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	NA	117% 2.7mg	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	95% 665mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	NA	146% 80μg	55μg per day for Men 19-50 years
Sodium	11.2% 169mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.083% 3.08g	3700g per day for Men 19-50 years

Nutrient Comparison: MORI-NU silken Tofu, lite firm VS Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of MORI-NU silken Tofu, lite firm versus 7 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of MORI-NU silken Tofu, lite firm vs Peanut Butter:

• 7 oz of Smooth Peanut Butter contain 2.7 times more Vitamin B1, 5.3 times more Vitamin B2, 119.6 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• 7 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both MORI-NU silken Tofu, lite firm as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for MORI-NU silken Tofu, lite firm vs Peanut Butter:

• 7 ounces of MORI-NU silken Tofu, lite firm have 59 times more Water than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 1.5 times more Calcium, 4.7 times more Copper, 2.9 times more Iron, 17.9 times more Magnesium, 4.1 times more Phosphorus, 9.4 times more Potassium, 5.6 times more Sodium and 8.1 times more Zinc than MORI-NU silken Tofu, lite firm.
• 7 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Smooth Peanut Butter contain 15.9 times more Energy, 61.9 times more Fat, 71.6 times more Saturated Fat, 21.8 times more Carbohydrate, 14.4 times more Sugars, more Fiber and 3.5 times more Protein than MORI-NU silken Tofu, lite firm.
• 7 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy, Carbohydrate and Fiber