Comparing Nutrients in 500 calories Mori-nu extra firm silken tofuVS MORI-NU silken Tofu, lite firm

Weight per 500 calories

Mori-nu extra firm silken tofu

909g

MORI-NU silken Tofu, lite firm

1351g

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 500 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%

500 kcal ▼

Macro Nutrients

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

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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18%17.3g

Fat

11%11g

17.3 gvs11 g

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

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8.52%2.73g

Saturated Fat

5.6%1.8g

2.73 gvs1.8 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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14%18g

Carbohydrate

11.4%15g

18 gvs15 g

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

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12.4%9g

Sugars

8.4%6.1g

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

9 gvs6.1 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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2.4%0.91g

Fiber

0%0g

0.91 gvs0 g

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

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120%67.3g

Protein

152%85g

67.3 gvs85 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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60%0.72mg

Vitamin B1

45%0.54mg

Thiamine

0.72 mgvs0.54 mg

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

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23.8%0.31mg

Vitamin B2

20.8%0.27mg

Riboflavin

0.31 mgvs0.27 mg

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

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13.4%2.14mg

Vitamin B3

9.3%1.5mg

Niacin, nicotinic acid, niacinamide

2.14 mgvs1.5 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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7.7%0.1mg

Vitamin B6

0%0mg

Pyridoxine

0.1 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

28%282mg

Calcium

48.6%486mg

282 mgvs486 mg

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

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202%1.8mg

Copper

182%1.64mg

1.8 mgvs1.64 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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135%11mg

Iron

127%10mg

11 mgvs10 mg

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

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58.4%245mg

Magnesium

32%135mg

245 mgvs135 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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130%909mg

Phosphorus

156%1095mg

909 mgvs1095 mg

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

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41%1400mg

Potassium

25%851mg

1400 mgvs851 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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38%573mg

Sodium

76.6%1149mg

573 mgvs1149 mg

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

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49.6%5.45mg

Zinc

40.5%4.46mg

5.45 mgvs4.46 mg

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

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21.6%801g

Water

33.4%1235g

801 gvs1235 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Mori-nu extra firm silken tofuVS MORI-NU silken Tofu, lite firm

Weight per 500 calories

Which food has more nutrients per 500 calories - Mori-nu extra firm silken tofu or MORI-NU silken Tofu, lite firm?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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