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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Chocolate Soymilk	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	2.98% 3.87g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	2.83% 2.05g	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	1.67% 0.63g	0.42% 0.16g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Chocolate Soymilk	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	36.4% 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	9.52% 0.76mg	20.8% 1.66mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.5mg	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	11.6% 81mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.68% 227mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.6% 84mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.94% 0.98mg	11mg per day for Men 19-50 years
Water	3.67% 136g	3.8% 141g	3700g per day for Men 19-50 years

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

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

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

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

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

• 100 calories of Chocolate Soymilk have 1.4 times more Sodium than Mori-nu firm silken tofu.
• While 100 kcal of Mori-nu silken tofu, firm contain 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 Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Mori-nu firm silken tofu contain similar levels of Copper and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

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