Comparing Nutrients in 100 grams Mori-nu soft silken tofu VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Mori-nu soft silken tofu	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	1.9% 55kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.23% 2.9g	1.85% 2.4g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	1.75% 1.27g	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	0.26% 0.1g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Mori-nu firm 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	8.33% 0.1mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	1.54% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.85% 0.011mg	0.85% 0.011mg	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	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	NA	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

	Mori-nu soft silken tofu	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22.6% 0.2mg	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	10.3% 0.82mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	NA	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	8.86% 62mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.36% 87.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mori-nu soft silken tofu vs Mori-nu firm silken tofu:

• Mori-nu silken tofu, soft has 1.2 times more Vitamin B3 than Mori-nu silken tofu, firm.
• Both Mori-nu silken tofu, soft and Mori-nu silken tofu, firm have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Mori-nu silken tofu, soft as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Mori-nu soft silken tofu vs Mori-nu firm silken tofu:

• Mori-nu silken tofu, firm contains 1.3 times more Iron, 1.5 times more Phosphorus and 7.2 times more Sodium than Mori-nu silken tofu, soft.
• Both Mori-nu silken tofu, soft and Mori-nu silken tofu, firm have similar amounts of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Mori-nu silken tofu, soft has 1.2 times more Carbohydrate than Mori-nu silken tofu, firm.
• While Mori-nu silken tofu, firm contains 1.4 times more Protein than Mori-nu silken tofu, soft.
• Both Mori-nu silken tofu, soft and Mori-nu silken tofu, firm have similar amounts of Energy, Fat, Saturated Fat and Sugars per 100 g.
• Both Mori-nu silken tofu, soft as well as Mori-nu silken tofu, firm have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 100 g.