Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Tomatoes

Weight per 500 calories

Mori-nu firm silken tofu

807g

Tomatoes

2778g

Mori-nu firm silken tofu has 3.4 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Mori-nu firm silken tofu

45%

40%

15%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Mori-nu firm silken tofuvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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22.4%21.8g

Fat

5.73%5.56g

21.8 gvs5.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.2%3.27g

Saturated Fat

2.43%0.78g

3.27 gvs0.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

5.2%0.083g

NA gvs0.083 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

13%2.22g

NA gvs2.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.4g

Carbohydrate

83%108g

19.4 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10.2g

Sugars

101%73g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.2 gvs73 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

52.5%38g

≤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 gvs38 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%34.7g

NA gvs34.7 g

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

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Sucrose

%0g

NA gvs0 g

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

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2.12%0.81g

Fiber

87.7%33.3g

0.81 gvs33.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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99%55.6g

Protein

43.7%24.4g

55.6 gvs24.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mori-nu firm silken tofuvs Tomatoes

0%0μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

0 μgvs1167 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68%0.81mg

Vitamin B1

85.6%1.03mg

Thiamine

0.81 mgvs1.03 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25.4%0.33mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.33 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.4%2mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

2 mgvs16.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

49.4%2.47mg

Pantothenic acid

NA mgvs2.47 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.82%0.089mg

Vitamin B6

171%2.22mg

Pyridoxine

0.089 mgvs2.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

104%417μg

Folates and Folic Acid

NA μgvs417 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

423%381mg

Ascorbic acid

0 mgvs381 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

100%15mg

Tocopherols and Tocotrienols

NA mgvs15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

183%219μg

Phytomenadione or phylloquinone

NA μgvs219 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mori-nu firm silken tofuvs Tomatoes

26%258mg

Calcium

27.8%278mg

258 mgvs278 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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182%1.64mg

Copper

182%1.64mg

1.64 mgvs1.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.6%64μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs64 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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104%8.3mg

Iron

94%7.5mg

8.3 mgvs7.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%218mg

Magnesium

72.8%306mg

218 mgvs306 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

138%3.17mg

NA mgvs3.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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104%726mg

Phosphorus

95%667mg

726 mgvs667 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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46%1565mg

Potassium

194%6583mg

1565 mgvs6583 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

0%0μg

NA μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19.4%290mg

Sodium

9.26%139mg

290 mgvs139 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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44.7%4.9mg

Zinc

43%4.72mg

4.9 mgvs4.72 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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19%705g

Water

71%2626g

705 gvs2626 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Mori-nu firm silken tofu vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 8.3 times more Vitamin B3, 25.1 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mori-nu firm silken tofu vs Tomatoes:

Mori-nu silken tofu, firm has 2.1 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.4 times more Magnesium, 4.2 times more Potassium and 3.7 times more Water than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Raw Ripe Red Tomatoes have similar amounts of Calcium, Copper, Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Mori-nu silken tofu, firm has 3.9 times more Fat, 4.2 times more Saturated Fat and 2.3 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 5.6 times more Carbohydrate, 7.1 times more Sugars and 41.3 times more Fiber than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
Both Mori-nu silken tofu, firm as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mori-nu firm silken tofuVS Mori-nu extra firm silken tofuTomatoesVS Mori-nu extra firm silken tofuMori-nu firm silken tofuVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Tomatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: