Comparing Nutrients in 100 calories Mori-nu extra firm silken tofuVS MORI-NU silken Tofu, lite firm

Weight per 100 calories

Mori-nu extra firm silken tofu

182g

MORI-NU silken Tofu, lite firm

270g

Mori-nu extra firm silken tofu has 1.5 times more energy per 100g than MORI-NU silken Tofu, lite firm. It has low energy density when compared to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Which food has more nutrients per 100 calories - Mori-nu extra firm silken tofu or MORI-NU silken Tofu, lite firm?

Macros Ratio

Protein Fat Carbs

Mori-nu extra firm silken tofu

54%

31%

15%

MORI-NU silken Tofu, lite firm

68%

20%

12%

100 kcal ▼

Macro Nutrients

Mori-nu extra firm silken tofuvs MORI-NU silken Tofu, lite firm

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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3.56%3.45g

Fat

2.23%2.16g

3.45 gvs2.16 g

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

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1.7%0.55g

Saturated Fat

1.12%0.36g

0.55 gvs0.36 g

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

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Omega 3

NA gvsNA g

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

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Omega 6

NA gvsNA 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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2.8%3.64g

Carbohydrate

2.3%2.97g

3.64 gvs2.97 g

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

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2.5%1.8g

Sugars

1.68%1.2g

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

1.8 gvs1.2 g

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

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Fructose

≤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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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0.48%0.18g

Fiber

0%0g

0.18 gvs0 g

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

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24%13.5g

Protein

30.4%17g

13.5 gvs17 g

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

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Vitamins

Mori-nu extra firm silken tofuvs MORI-NU silken Tofu, lite firm

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 .

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12%0.14mg

Vitamin B1

9%0.11mg

Thiamine

0.14 mgvs0.11 mg

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

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4.76%0.062mg

Vitamin B2

4.16%0.054mg

Riboflavin

0.062 mgvs0.054 mg

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

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2.67%0.43mg

Vitamin B3

1.86%0.3mg

Niacin, nicotinic acid, niacinamide

0.43 mgvs0.3 mg

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

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

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1.54%0.02mg

Vitamin B6

0%0mg

Pyridoxine

0.02 mgvs0 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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Vitamin B9

Folates and Folic Acid

NA μgvsNA 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

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

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 extra firm silken tofuvs MORI-NU silken Tofu, lite firm

5.64%56.4mg

Calcium

9.73%97mg

56.4 mgvs97 mg

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

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40.4%0.36mg

Copper

36.3%0.33mg

0.36 mgvs0.33 mg

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

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Fluoride

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 .

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27%2.16mg

Iron

25.3%2.03mg

2.16 mgvs2.03 mg

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

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11.7%49mg

Magnesium

6.44%27mg

49 mgvs27 mg

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

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Manganese

NA mgvsNA 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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26%182mg

Phosphorus

31.3%219mg

182 mgvs219 mg

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

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8.24%280mg

Potassium

5%170mg

280 mgvs170 mg

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

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Selenium

NA μgvsNA μg

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

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7.64%115mg

Sodium

15.3%230mg

115 mgvs230 mg

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

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9.9%1.1mg

Zinc

8.1%0.89mg

1.1 mgvs0.89 mg

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

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4.33%160g

Water

6.68%247g

160 gvs247 g

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

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Lets compare vitamin content per 100 calories of Mori-nu extra firm silken tofu vs MORI-NU silken Tofu, lite firm:

Mori-nu silken tofu, extra firm has 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
Both Mori-nu silken tofu, extra firm and MORI-NU silken Tofu, lite firm have similar amounts of Vitamin B2 per 100 kcal.
Both Mori-nu silken tofu, extra firm as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Mori-nu extra firm silken tofu vs MORI-NU silken Tofu, lite firm:

Mori-nu silken tofu, extra firm has 1.8 times more Magnesium, 1.6 times more Potassium and 1.2 times more Zinc than MORI-NU silken Tofu, lite firm.
While MORI-NU silken Tofu, lite firm contains 1.7 times more Calcium, 2 times more Sodium and 1.5 times more Water than Mori-nu silken tofu, extra firm.
Both Mori-nu silken tofu, extra firm and MORI-NU silken Tofu, lite firm have similar amounts of Copper, Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Mori-nu silken tofu, extra firm has 1.6 times more Fat, 1.5 times more Saturated Fat, 1.2 times more Carbohydrate and 1.5 times more Sugars than MORI-NU silken Tofu, lite firm.
While MORI-NU silken Tofu, lite firm contains 1.3 times more Protein than Mori-nu silken tofu, extra firm.
Both Mori-nu silken tofu, extra firm and MORI-NU silken Tofu, lite firm have similar amounts of Energy per 100 kcal.
Both Mori-nu silken tofu, extra firm as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 100 kcal.

Compare more foods per 100 kcal:

Mori-nu extra firm silken tofuVS Mori-nu silken tofu, lite extra firmMORI-NU silken Tofu, lite firmVS Mori-nu silken tofu, lite extra firm

Compare Foods

Comparing Nutrients in 100 calories Mori-nu extra firm silken tofuVS MORI-NU silken Tofu, lite firm

Weight per 100 calories

Which food has more nutrients per 100 calories - Mori-nu extra firm silken tofu or MORI-NU silken Tofu, lite firm?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: