Comparing Nutrients in 7 ounces Low Fat Peanut Butter VS Mori-nu soft silken tofu

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Low Fat Peanut Butter	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	35.6% 1032kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	69.6% 67.5g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	107% 18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	4.43% 5.75g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	3.6% 2.6g	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	27% 10.3g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	92% 51.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Mori-nu soft 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	44.7% 0.54mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	1.68% 0.022mg	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	29.8% 119μg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	45.6% 0.41mg	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	47% 3.77mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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	105% 732mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.77% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Mori-nu soft silken tofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Low Fat Peanut Butter versus 7 oz of Mori-nu soft silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Low Fat Peanut Butter vs Mori-nu soft silken tofu:

• 7 ounces of Low Fat Peanut Butter have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 48.7 times more Vitamin B3 and 28.2 times more Vitamin B6 than Mori-nu soft silken tofu.
• 7 ounces of Mori-nu soft silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Reduced Fat Peanut Butter as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Low Fat Peanut Butter vs Mori-nu soft silken tofu:

• 7 ounces of Low Fat Peanut Butter have 2.8 times more Copper, 2.3 times more Iron, 5.9 times more Magnesium, 6 times more Phosphorus, 3.7 times more Potassium, 108 times more Sodium and 5.4 times more Zinc than Mori-nu soft silken tofu.
• While 7 oz of Mori-nu silken tofu, soft contain 74.2 times more Water than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Mori-nu soft silken tofu contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Low Fat Peanut Butter have 9.5 times more Energy, 12.6 times more Fat, 16.1 times more Saturated Fat, 12.3 times more Carbohydrate, 7.1 times more Sugars, 52 times more Fiber and 5.4 times more Protein than Mori-nu soft silken tofu.
• 7 ounces of Mori-nu soft silken tofu provide inadequate amounts of Energy and Fiber