Comparing Nutrients in 14 ounces MORI-NU silken Tofu, lite firm VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Chocolate Soymilk	Recommended Dietary Allowance
Energy	5.06% 147kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	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	3.36% 4.37g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	44.7% 25g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	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	13.2% 0.16mg	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	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 silken Tofu, lite firm	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	37.2% 2.98mg	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	46% 321mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	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	22.5% 337mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of MORI-NU silken Tofu, lite firm vs Chocolate Soymilk:

• MORI-NU silken Tofu, lite firm has 1.8 times more Vitamin B1 than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 13.1 times more Vitamin B2, 4.7 times more Vitamin B3, more Vitamin B6, more Vitamin B12 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for MORI-NU silken Tofu, lite firm vs Chocolate Soymilk:

• MORI-NU silken Tofu, lite firm has 1.4 times more Calcium, 1.6 times more Iron, 1.6 times more Phosphorus and 1.6 times more Sodium than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 1.7 times more Copper, 1.5 times more Magnesium and 2.3 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Unfortified Chocolate Soymilk have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• MORI-NU silken Tofu, lite firm has 2.8 times more Protein than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 1.7 times more Energy, 1.9 times more Fat, 9 times more Carbohydrate, 17.5 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.