Comparing Nutrients in 100 calories Mori-nu silken tofu, lite extra firm VS Cooked Tempeh

Weight per 100 calories

• Mori-nu silken tofu, lite extra firm: 263g
• Cooked Tempeh: 51.3g

Cooked Tempeh has 5.1 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is above average in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 100 calories - Mori-nu silken tofu, lite extra firm or Cooked Tempeh?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Cooked Tempeh	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	6% 5.84g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	5.45% 1.74g	32g per day for Men 19-50 years
Omega 3	NA	3.85% 0.062g	1.6g per day for Men 19-50 years
Omega 6	NA	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.02% 2.63g	3% 3.9g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	1.9% 1.4g	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	5% 1.9g	38g per day for Men 19-50 years
Protein	33% 18.4g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.05% 0.053mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	7.85% 0.1mg	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	2.7% 10.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3% 0.072μg	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	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.25% 9.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Cooked Tempeh	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.92% 49.2mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	30.8% 0.28mg	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	26% 2.08mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	9.4% 39.5mg	420mg per day for Men 19-50 years
Manganese	NA	28.7% 0.66mg	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	31.2% 218mg	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	0.48% 7.18mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	7.3% 0.81mg	11mg per day for Men 19-50 years
Water	6.47% 239g	0.83% 30.5g	3700g per day for Men 19-50 years

Mori-nu Silken Tofu, Lite Extra Firm VS Cooked Tempeh Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mori-nu silken tofu, lite extra firm or Cooked Tempeh?

Lets compare vitamin content per 100 calories of Mori-nu silken tofu, lite extra firm vs Cooked Tempeh:

• 100 calories of Mori-nu silken tofu, lite extra firm have 2.9 times more Vitamin B1 than Cooked Tempeh.
• While 100 kcal of Cooked Tempeh contain 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, more Vitamin B6 and more Vitamin B12 than Mori-nu silken tofu, lite extra firm.
• 100 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B12
• Both Mori-nu silken tofu, lite extra firm as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Mori-nu silken tofu, lite extra firm vs Cooked Tempeh:

• 100 calories of Mori-nu silken tofu, lite extra firm have 2.3 times more Calcium, 1.2 times more Copper, 1.9 times more Iron, 1.7 times more Phosphorus, 35.9 times more Sodium and 7.8 times more Water than Cooked Tempeh.
• While 100 kcal of Cooked Tempeh contain 1.5 times more Magnesium and 1.4 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Cooked Tempeh contain similar levels of Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu silken tofu, lite extra firm have 1.8 times more Protein than Cooked Tempeh.
• While 100 kcal of Cooked Tempeh contain 3.2 times more Fat, 5.7 times more Saturated Fat, 1.5 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Cooked Tempeh offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber