Comparing Nutrients in 100 calories Mori-nu firm silken tofu VS Chocolate Soymilk

Weight per 100 calories

• Mori-nu firm silken tofu: 161g
• Chocolate Soymilk: 159g

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

Discover which food has more nutrients per 100 calories - Mori-nu firm silken tofu or Chocolate Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Mori-nu firm silken tofu	Chocolate Soymilk	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.98% 3.87g	12% 15.8g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	17.2% 12.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.42% 0.16g	1.67% 0.63g	38g per day for Men 19-50 years
Protein	20% 11g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	2.9% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.36% 0.018mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	4.37% 17.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.11% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	36.3% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20.8% 1.66mg	9.52% 0.76mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.7% 145mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	6.68% 227mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	5.6% 84mg	1500mg per day for Men 19-50 years
Zinc	8.94% 0.98mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.67% 136g	3700g per day for Men 19-50 years

Mori-nu Firm Silken Tofu VS Chocolate Soymilk Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mori-nu firm silken tofu or Chocolate Soymilk?

Lets compare vitamin content per 100 calories of Mori-nu firm silken tofu vs Chocolate Soymilk:

• 100 calories of Mori-nu firm silken tofu have 4.7 times more Vitamin B1 than Chocolate Soymilk.
• While 100 kcal of Unfortified Chocolate Soymilk contain 6.3 times more Vitamin B2, 2 times more Vitamin B3, 6.9 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Mori-nu silken tofu, firm.
• 100 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin C
• Both Mori-nu silken tofu, firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A in 100 calories.

Comparing minerals per 100 calories for Mori-nu firm silken tofu vs Chocolate Soymilk:

• 100 calories of Mori-nu firm silken tofu have 1.3 times more Calcium, 2.2 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Chocolate Soymilk.
• While 100 kcal of Unfortified Chocolate Soymilk contain 1.4 times more Sodium than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Chocolate Soymilk contain similar levels of Copper and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu firm silken tofu have 1.8 times more Fat, 1.7 times more Saturated Fat and 3.1 times more Protein than Chocolate Soymilk.
• While 100 kcal of Unfortified Chocolate Soymilk contain 4.1 times more Carbohydrate and 6.1 times more Sugars than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Chocolate Soymilk offer comparable quantities of Energy per 100 calories.
• Both Mori-nu silken tofu, firm as well as Unfortified Chocolate Soymilk provide inadequate amounts of Fiber in 100 calories.