Comparing Nutrients in 300 calories Mori-nu silken tofu, lite extra firm VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 300 calories

• Mori-nu silken tofu, lite extra firm: 790g
• Soymilk, chocolate, with added calcium, vitamins A and D: 476g

Soymilk, chocolate, with added calcium, vitamins A and D have 1.7 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is low in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	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	6.07% 7.9g	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	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	0% 0g	5% 1.9g	38g per day for Men 19-50 years
Protein	99% 55.3g	19.2% 10.8g	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	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	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	0% 0mg	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	31.7% 190IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.5% 0.52mg	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 silken tofu, lite extra firm	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	34% 339mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	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	78% 6.24mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	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	94% 655mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	19.4% 718g	11% 408g	3700g per day for Men 19-50 years

Mori-nu Silken Tofu, Lite Extra Firm VS Soymilk, Chocolate, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Soymilk, chocolate, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Mori-nu silken tofu, lite extra firm vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 300 calories of Mori-nu silken tofu, lite extra firm have 2.3 times more Vitamin B1 than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 7.9 times more Vitamin B2, 2.8 times more Vitamin B3, more Vitamin B6, more Vitamin B12 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 300 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B12 and Vitamin C

Comparing minerals per 300 calories for Mori-nu silken tofu, lite extra firm vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 300 calories of Mori-nu silken tofu, lite extra firm have 2.7 times more Iron, 2.7 times more Phosphorus, 3.1 times more Sodium, 1.3 times more Zinc and 1.8 times more Water than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.8 times more Calcium and 1.5 times more Potassium 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 Copper and Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu silken tofu, lite extra firm have 5.1 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.3 times more Fat, 6 times more Carbohydrate and 11.3 times more Sugars 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 offer comparable quantities of Energy per 300 calories.
• 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 300 calories.