Comparing Nutrients in 300 calories Mori-nu firm silken tofu VS Chocolate Soymilk

Weight per 300 calories

• Mori-nu firm silken tofu: 484g
• Chocolate Soymilk: 476g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Mori-nu firm silken tofu or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.93% 11.6g	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	8.48% 6.15g	51.6% 37.4g	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	1.27% 0.48g	5% 1.9g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	19.2% 10.8g	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	40.7% 0.49mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.47% 1.2mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.053mg	28.2% 0.37mg	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	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9% 8.1mg	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	0.32% 0.048mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	15.5% 155mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	109% 0.98mg	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	62.3% 5mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	17% 71.4mg	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	62.2% 435mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11% 408g	3700g per day for Men 19-50 years

Mori-nu Firm Silken Tofu VS Chocolate Soymilk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mori-nu firm silken tofu or Chocolate Soymilk?

Lets compare vitamin content per 300 calories of Mori-nu firm silken tofu vs Chocolate Soymilk:

• 300 calories of Mori-nu firm silken tofu have 4.7 times more Vitamin B1 than Chocolate Soymilk.
• While 300 kcal of Unfortified Chocolate Soymilk contain 6.3 times more Vitamin B2, 2 times more Vitamin B3, 6.9 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Mori-nu silken tofu, firm.
• 300 calories of Mori-nu firm silken tofu have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin C
• Both Mori-nu silken tofu, firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Mori-nu firm silken tofu vs Chocolate Soymilk:

• 300 calories of Mori-nu firm silken tofu have 1.3 times more Calcium, 2.2 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 300 kcal of Unfortified Chocolate Soymilk contain 1.4 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu firm silken tofu have 1.8 times more Fat, 1.7 times more Saturated Fat and 3.1 times more Protein than Chocolate Soymilk.
• While 300 kcal of Unfortified Chocolate Soymilk contain 4.1 times more Carbohydrate and 6.1 times more Sugars than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Chocolate Soymilk offer comparable quantities of Energy per 300 calories.
• Both Mori-nu silken tofu, firm as well as Unfortified Chocolate Soymilk provide inadequate amounts of Fiber in 300 calories.