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

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Peanut Butter	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	20.3% 588kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	29.7% 9.5g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	NA	1.6g per day for Men 19-50 years
Omega 6	66.4% 11.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	1.54% 2g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	1.37% 0.99g	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	0% 0g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	39% 22g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Mori-nu extra 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	8.9% 0.11mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.3% 13mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	8.75% 35μg	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	39.6% 5.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	27% 2.16mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	42.6% 179mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	48% 335mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	17.4% 592mg	4.53% 154mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	NA	55μg per day for Men 19-50 years
Sodium	31.7% 476mg	4.2% 63mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.042% 1.55g	2.4% 88g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Peanut Butter have 1.4 times more Vitamin B1, 3.1 times more Vitamin B2, 56 times more Vitamin B3 and 50.1 times more Vitamin B6 than Mori-nu extra firm silken tofu.
• 100 grams of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Smooth Peanut Butter as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

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

• 100 grams of Peanut Butter have 1.7 times more Calcium, 2.9 times more Copper, 1.8 times more Iron, 6.6 times more Magnesium, 3.4 times more Phosphorus, 3.8 times more Potassium, 7.6 times more Sodium and 4.5 times more Zinc than Mori-nu extra firm silken tofu.
• While 100 g of Mori-nu silken tofu, extra firm contain 56.8 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Peanut Butter have 10.7 times more Energy, 26.1 times more Fat, 31.7 times more Saturated Fat, 12 times more Carbohydrate, 6.6 times more Sugars, 57 times more Fiber and 3 times more Protein than Mori-nu extra firm silken tofu.
• 100 grams of Mori-nu extra firm silken tofu provide inadequate amounts of Energy, Carbohydrate and Fiber