Comparing Nutrients in 300 calories Tofu, extra firm, prepared with nigariVS Mori-nu soft silken tofu

Weight per 300 calories

Tofu, extra firm, prepared with nigari

361g

Mori-nu soft silken tofu

546g

Tofu, extra firm, prepared with nigari has 1.5 times more energy per 100g than Mori-nu soft silken tofu. It has average energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Which food has more nutrients per 300 calories - Tofu, extra firm, prepared with nigari or Mori-nu soft silken tofu?

Macros Ratio

Protein Fat Carbs

Tofu, extra firm, prepared with nigari

43%

51%

Mori-nu soft silken tofu

35%

44%

21%

300 kcal ▼

Macro Nutrients

Tofu, extra firm, prepared with nigarivs Mori-nu soft silken tofu

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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19.6%19g

Fat

15%14.7g

19 gvs14.7 g

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

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10.4%3.32g

Saturated Fat

6.1%1.95g

3.32 gvs1.95 g

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

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59%0.94g

Omega 3

0.94 gvsNA g

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

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50.7%8.62g

Omega 6

8.62 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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3.3%4.27g

Carbohydrate

12%16g

4.27 gvs16 g

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

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3.54%2.57g

Sugars

9.86%7.15g

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

2.57 gvs7.15 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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9.5%3.6g

Fiber

1.44%0.55g

3.6 gvs0.55 g

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

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64.4%36g

Protein

46.8%26g

36 gvs26 g

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

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Vitamins

Tofu, extra firm, prepared with nigarivs Mori-nu soft 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 .

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14.5%0.17mg

Vitamin B1

45.5%0.55mg

Thiamine

0.17 mgvs0.55 mg

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

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13.3%0.17mg

Vitamin B2

16.8%0.22mg

Riboflavin

0.17 mgvs0.22 mg

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

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5.44%0.87mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

0.87 mgvs1.64 mg

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

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61%3.05mg

Vitamin B5

Pantothenic acid

3.05 mgvsNA mg

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

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23%0.3mg

Vitamin B6

4.6%0.06mg

Pyridoxine

0.3 mgvs0.06 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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8.13%32.5μg

Vitamin B9

Folates and Folic Acid

32.5 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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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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0.24%0.036mg

Vitamin E

Tocopherols and Tocotrienols

0.036 mgvsNA mg

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

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8.43%10μg

Vitamin K

Phytomenadione or phylloquinone

10 μgvsNA μg

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

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Minerals

Tofu, extra firm, prepared with nigarivs Mori-nu soft silken tofu

102%1019mg

Calcium

17%169mg

1019 mgvs169 mg

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

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80.3%0.72mg

Copper

125%1.13mg

0.72 mgvs1.13 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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92%7.37mg

Iron

56%4.47mg

7.37 mgvs4.47 mg

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

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30%127mg

Magnesium

37.7%158mg

127 mgvs158 mg

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

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105%2.4mg

Manganese

2.4 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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57.3%401mg

Phosphorus

48.3%338mg

401 mgvs338 mg

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

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14%470mg

Potassium

29%982mg

470 mgvs982 mg

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

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85.4%47μg

Selenium

47 μgvsNA μg

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

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0.96%14.5mg

Sodium

1.8%27.3mg

14.5 mgvs27.3 mg

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

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35%3.87mg

Zinc

25.8%2.84mg

3.87 mgvs2.84 mg

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

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8.04%298g

Water

13%485g

298 gvs485 g

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

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Lets compare vitamin content per 300 calories of Tofu, extra firm, prepared with nigari vs Mori-nu soft silken tofu:

Tofu, extra firm, prepared with nigari has 5 times more Vitamin B6 than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 3.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Tofu, extra firm, prepared with nigari vs Mori-nu soft silken tofu:

Tofu, extra firm, prepared with nigari has 6 times more Calcium, 1.6 times more Iron and 1.4 times more Zinc than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 1.6 times more Copper, 1.3 times more Magnesium, 2.1 times more Potassium and 1.6 times more Water than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Tofu, extra firm, prepared with nigari has 1.3 times more Fat, 1.7 times more Saturated Fat, 6.6 times more Fiber and 1.4 times more Protein than Mori-nu silken tofu, soft.
While Mori-nu silken tofu, soft contains 3.7 times more Carbohydrate and 2.8 times more Sugars than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari and Mori-nu silken tofu, soft have similar amounts of Energy per 300 kcal.
Both Tofu, extra firm, prepared with nigari as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tofu, extra firm, prepared with nigariVS Hard Tofu, prepared with nigariMori-nu soft silken tofuVS Hard Tofu, prepared with nigariTofu, extra firm, prepared with nigariVS Mori-nu firm silken tofuMori-nu soft silken tofuVS Mori-nu firm silken tofu

Compare Foods

Comparing Nutrients in 300 calories Tofu, extra firm, prepared with nigariVS Mori-nu soft silken tofu

Weight per 300 calories

Which food has more nutrients per 300 calories - Tofu, extra firm, prepared with nigari or Mori-nu soft silken tofu?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: