Comparing Nutrients in 14 ounces Mori-nu firm silken tofu VS 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	8.5% 246kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	NA	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	6.95% 5.04g	43% 31g	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	1.04% 0.4g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	49% 27.4g	16% 8.97g	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	33.4% 0.4mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	23.5% 0.31mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	12.7% 127mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	89.5% 0.81mg	91% 0.82mg	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	51% 4.1mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	14% 59.5mg	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	51% 357mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	NA	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.38% 347g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu firm silken tofu VS Chocolate Soymilk per 14 oz

Compare the macro and micronutrient content in 14 oz of Mori-nu firm silken tofu versus 14 oz of Chocolate Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Mori-nu firm silken tofu vs Chocolate Soymilk:

• 14 ounces of Mori-nu firm silken tofu have 4.6 times more Vitamin B1 than Chocolate Soymilk.
• While 14 oz of Unfortified Chocolate Soymilk contain 6.4 times more Vitamin B2, 2.1 times more Vitamin B3, 7 times more Vitamin B6 and more Vitamin B12 than Mori-nu silken tofu, firm.
• 14 ounces of Mori-nu firm silken tofu have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B12
• 14 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1
• Both Mori-nu silken tofu, firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Mori-nu firm silken tofu vs Chocolate Soymilk:

• 14 ounces of Mori-nu firm silken tofu have 1.3 times more Calcium, 2.1 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 14 oz of Unfortified Chocolate Soymilk contain 1.5 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 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mori-nu firm silken tofu have 1.8 times more Fat and 3.1 times more Protein than Chocolate Soymilk.
• While 14 oz of Unfortified Chocolate Soymilk contain 4.1 times more Carbohydrate and 6.2 times more Sugars than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Chocolate Soymilk offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate
• Both Mori-nu silken tofu, firm as well as Unfortified Chocolate Soymilk provide inadequate amounts of Fiber in 14 ounces.