Comparing Nutrients in 14 ounces Chocolate Soymilk VS 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	8.62% 250kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	5.04% 1.6g	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	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	43% 31g	6.95% 5.04g	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	49% 27.4g	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	7.28% 0.087mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	6.13% 0.98mg	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 firm silken tofu	Recommended Dietary Allowance
Calcium	9.92% 99mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	89.5% 0.81mg	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	51% 4.1mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.38% 347g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Chocolate Soymilk versus 14 oz of Mori-nu 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 firm silken tofu:

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

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

• 14 ounces of Chocolate Soymilk have 1.5 times more Sodium than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 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 Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Mori-nu firm silken tofu contain similar levels of Copper and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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