Comparing Nutrients in 14 ounces Chocolate Soymilk VS Mori-nu extra firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Chocolate Soymilk	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.5g	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	43% 31g	5.4% 3.93g	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	4.18% 1.6g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	16% 8.97g	52.4% 29.4g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Mori-nu extra 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	7.28% 0.087mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	3.36% 0.044mg	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	11% 43.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	116% 2.78μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	9.92% 99mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	88% 0.79mg	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	24% 1.9mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25.5% 107mg	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	29% 202mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.45% 350g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Chocolate Soymilk have 7.7 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B6 and more Vitamin B12 than Mori-nu extra firm silken tofu.
• While 14 oz of Mori-nu silken tofu, extra firm contain 3.6 times more Vitamin B1 than Unfortified Chocolate Soymilk.
• 14 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1
• 14 ounces of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

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

• 14 oz of Mori-nu silken tofu, extra firm contain 2.5 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus and 1.8 times more Zinc than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Mori-nu extra firm silken tofu contain similar levels of Calcium, Copper, Potassium, Sodium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chocolate Soymilk have 5 times more Carbohydrate and 7.9 times more Sugars than Mori-nu extra firm silken tofu.
• While 14 oz of Mori-nu silken tofu, extra firm contain 3.3 times more Protein than Unfortified Chocolate Soymilk.
• 14 ounces of Mori-nu extra firm silken tofu provide inadequate amounts of Energy and Carbohydrate
• Both Unfortified Chocolate Soymilk as well as Mori-nu silken tofu, extra firm provide inadequate amounts of Fiber in 14 ounces.