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

Weight per 300 calories

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

Soymilk, chocolate, with added calcium, vitamins A and D have 1.7 times more energy per 100g than Mori-nu silken tofu, lite extra firm. It has low energy density when compared to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.3g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.4g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	4.57% 3.3g	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	5% 1.9g	0% 0g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	99% 55.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	37% 333μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	0% 0mg	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	13% 52.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.7% 190IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	60% 600mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	113% 1mg	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	28.6% 2.3mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	18.8% 79mg	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	34.7% 243mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	NA	55μg per day for Men 19-50 years
Sodium	17% 252mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	11% 408g	19.4% 718g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 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.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 2.3 times more Vitamin B1 than Soymilk, chocolate, with added calcium, vitamins A and D.
• 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 Soymilk, chocolate, with added calcium, vitamins A and D vs Mori-nu silken tofu, lite extra firm:

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 1.8 times more Calcium and 1.5 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While 300 kcal of Mori-nu silken tofu, lite extra firm contain 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.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Mori-nu silken tofu, lite extra firm contain similar levels of Copper and Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

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