Comparing Nutrients in 100 grams Mori-nu silken tofu, lite extra firm VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Peanut Butter	Recommended Dietary Allowance
Energy	1.3% 38kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	51% 49.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	29.7% 9.5g	32g per day for Men 19-50 years
Omega 3	NA	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	NA	66.4% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.77% 1g	18.4% 24g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	8.97% 6.5g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	0% 0g	15% 5.7g	38g per day for Men 19-50 years
Protein	12.5% 7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra 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	2.5% 0.03mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	42.4% 0.55mg	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	8.75% 35μg	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	39.6% 5.94mg	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 extra firm	Peanut Butter	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	63.4% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	9.88% 0.79mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	42.6% 179mg	420mg per day for Men 19-50 years
Manganese	NA	59% 1.36mg	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	12% 83mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	1.68% 57mg	17.4% 592mg	3400mg per day for Men 19-50 years
Selenium	NA	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	6.53% 98mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	24.3% 2.67mg	11mg per day for Men 19-50 years
Water	2.46% 91g	0.042% 1.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Peanut Butter per 100 g

Compare the macro and micronutrient content in 100 g of Mori-nu silken tofu, lite extra firm versus 100 g of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Mori-nu silken tofu, lite extra firm vs Peanut Butter:

• 100 g of Smooth Peanut Butter contain 3.6 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 extra firm.
• 100 grams of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Mori-nu silken tofu, lite extra firm as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Mori-nu silken tofu, lite extra firm vs Peanut Butter:

• 100 grams of Mori-nu silken tofu, lite extra firm have 58.6 times more Water than Peanut Butter.
• While 100 g of Smooth Peanut Butter contain 1.3 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 17.9 times more Magnesium, 4 times more Phosphorus, 10.4 times more Potassium, 4.9 times more Sodium and 10.3 times more Zinc than Mori-nu silken tofu, lite extra firm.
• 100 grams of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Smooth Peanut Butter contain 15.5 times more Energy, 70.8 times more Fat, 82.1 times more Saturated Fat, 24 times more Carbohydrate, 15.5 times more Sugars, more Fiber and 3.1 times more Protein than Mori-nu silken tofu, lite extra firm.
• 100 grams of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber