Comparing Nutrients in 100 calories Hard Tofu, prepared with nigari VS Mori-nu extra firm silken tofu

Weight per 100 calories

• Hard Tofu, prepared with nigari: 69g
• Mori-nu extra firm silken tofu: 182g

Hard Tofu, prepared with nigari has 2.6 times more energy per 100g than Mori-nu extra firm silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, extra firm having low energy density.

Discover which food has more nutrients per 100 calories - Hard Tofu, prepared with nigari or Mori-nu extra firm silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	NA	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.33% 3.03g	2.8% 3.64g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	1.1% 0.41g	0.48% 0.18g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	4.76% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	2.67% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.51% 0.026mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	1.54% 0.02mg	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	3.8% 15μg	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	0.23% 0.21mg	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 extra firm silken tofu	Recommended Dietary Allowance
Calcium	23.8% 238mg	5.64% 56.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	40.4% 0.36mg	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	23.7% 1.9mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.73mg	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	22.8% 159mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.092% 1.38mg	7.64% 115mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.33% 49g	4.33% 160g	3700g per day for Men 19-50 years

Hard Tofu, Prepared With Nigari VS Mori-nu Extra Firm Silken Tofu Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Hard Tofu, prepared with nigari or Mori-nu extra firm silken tofu?

Lets compare vitamin content per 100 calories of Hard Tofu, prepared with nigari vs Mori-nu extra firm silken tofu:

• 100 calories of Hard Tofu, prepared with nigari have 1.3 times more Vitamin B6 than Mori-nu extra firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, extra firm contain 5 times more Vitamin B1 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu extra firm silken tofu provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B6
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Hard Tofu, prepared with nigari vs Mori-nu extra firm silken tofu:

• 100 calories of Hard Tofu, prepared with nigari have 4.2 times more Calcium than Mori-nu extra firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, extra firm contain 1.6 times more Copper, 1.3 times more Magnesium, 2.8 times more Potassium, 83 times more Sodium and 3.3 times more Water than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu extra firm silken tofu contain similar levels of Iron, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Hard Tofu, prepared with nigari have 2 times more Fat and 1.8 times more Saturated Fat than Mori-nu extra firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, extra firm contain 1.5 times more Protein than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Mori-nu extra firm silken tofu offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Hard Tofu, prepared with nigari as well as Mori-nu silken tofu, extra firm provide inadequate amounts of Fiber in 100 calories.