Comparing Nutrients in 14 ounces Mori-nu silken tofu, lite extra firm VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	5.2% 151kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	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	3.05% 3.97g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0% 0g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	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	0% 0mg	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	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.9% 0.44mg	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 silken tofu, lite extra firm	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	17% 171mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	39% 3.14mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	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	47% 329mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	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	26% 389mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.75% 361g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Soymilk, chocolate, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Mori-nu silken tofu, lite extra firm versus 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Mori-nu silken tofu, lite extra firm vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 14 ounces of Mori-nu silken tofu, lite extra firm have 1.4 times more Vitamin B1 than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 13.1 times more Vitamin B2, 4.7 times more Vitamin B3, more Vitamin B6 and more Vitamin B12 than Mori-nu silken tofu, lite extra firm.
• 14 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12
• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1
• Both Mori-nu silken tofu, lite extra firm as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Mori-nu silken tofu, lite extra firm vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 14 ounces of Mori-nu silken tofu, lite extra firm have 1.6 times more Iron, 1.6 times more Phosphorus and 1.8 times more Sodium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 2.9 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 2.5 times more Potassium and 1.3 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Water per 14 ounces.
• 14 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mori-nu silken tofu, lite extra firm have 3.1 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.7 times more Energy, 10 times more Carbohydrate and 18.7 times more Sugars than Mori-nu silken tofu, lite extra firm.
• 14 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy and Carbohydrate
• Both Mori-nu silken tofu, lite extra firm as well as Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber in 14 ounces.