Comparing Nutrients in 300 calories MORI-NU silken Tofu, lite firm VS Chocolate Soymilk

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Chocolate Soymilk: 476g

Unfortified Chocolate Soymilk has 1.7 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is low in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	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	6.86% 8.9g	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	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	91% 51g	19.2% 10.8g	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	27% 0.32mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	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	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 silken Tofu, lite firm	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	29% 292mg	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	76% 6.1mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	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% 657mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	20% 741g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of MORI-NU silken Tofu, lite firm vs Chocolate Soymilk:

• MORI-NU silken Tofu, lite firm has 3.1 times more Vitamin B1 than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 7.7 times more Vitamin B2, 2.7 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 300 kcal.

Comparing minerals per 300 calories for MORI-NU silken Tofu, lite firm vs Chocolate Soymilk:

• MORI-NU silken Tofu, lite firm has 2.5 times more Calcium, 2.7 times more Iron, 2.7 times more Phosphorus, 2.7 times more Sodium, 1.7 times more Zinc and 1.8 times more Water than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 1.3 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 Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• MORI-NU silken Tofu, lite firm has 4.7 times more Protein than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 5.3 times more Carbohydrate, 10.3 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Unfortified Chocolate Soymilk have similar amounts of Energy, Fat and Saturated Fat per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.