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Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Mori-nu extra firm silken tofu

Weight per 500 calories

Mori-nu firm silken tofu
807g
Mori-nu extra firm silken tofu
909g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Mori-nu extra firm silken tofu?

Macros Ratio

Protein Fat Carbs

Mori-nu firm silken tofu
45%
40%
15%
Mori-nu extra firm silken tofu
54%
31%
15%
500 kcal ▼

Macro Nutrients

Mori-nu firm silken tofuvs Mori-nu extra firm silken tofu
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
22.4%21.8g
Fat
18%17.3g
21.8 gvs17.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
10.2%3.27g
Saturated Fat
8.52%2.73g
3.27 gvs2.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
NA
Omega 3
NA
NA gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
NA
Omega 6
NA
NA gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
15%19.4g
Carbohydrate
14%18g
19.4 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
14%10.2g
Sugars
12.4%9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.2 gvs9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
2.12%0.81g
Fiber
2.4%0.91g
0.81 gvs0.91 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
99%55.6g
Protein
120%67.3g
55.6 gvs67.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Mori-nu firm silken tofuvs Mori-nu extra firm silken tofu
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
68%0.81mg
Vitamin B1
60%0.72mg
Thiamine
0.81 mgvs0.72 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25.4%0.33mg
Vitamin B2
23.8%0.31mg
Riboflavin
0.33 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.4%2mg
Vitamin B3
13.4%2.14mg
Niacin, nicotinic acid, niacinamide
2 mgvs2.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.82%0.089mg
Vitamin B6
7.7%0.1mg
Pyridoxine
0.089 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
NA
Vitamin B9
NA
Folates and Folic Acid
NA μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
NA
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
NA IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mori-nu firm silken tofuvs Mori-nu extra firm silken tofu
26%258mg
Calcium
28%282mg
258 mgvs282 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
182%1.64mg
Copper
202%1.8mg
1.64 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
104%8.3mg
Iron
135%11mg
8.3 mgvs11 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
52%218mg
Magnesium
58.4%245mg
218 mgvs245 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
NA
NA mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
104%726mg
Phosphorus
130%909mg
726 mgvs909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
46%1565mg
Potassium
41%1400mg
1565 mgvs1400 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
19.4%290mg
Sodium
38%573mg
290 mgvs573 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
44.7%4.9mg
Zinc
49.6%5.45mg
4.9 mgvs5.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
19%705g
Water
21.6%801g
705 gvs801 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 500 calories of Mori-nu firm silken tofu vs Mori-nu extra firm silken tofu:
Comparing minerals per 500 calories for Mori-nu firm silken tofu vs Mori-nu extra firm silken tofu:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Mori-nu firm silken tofuVS MORI-NU silken Tofu, lite firmMori-nu extra firm silken tofuVS MORI-NU silken Tofu, lite firm
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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