Comparing Nutrients in 500 calories Mori-nu extra firm silken tofu VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 500 calories

• Mori-nu extra firm silken tofu: 909g
• Soymilk, chocolate, with added calcium, vitamins A and D: 794g

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

Discover which food has more nutrients per 500 calories - Mori-nu extra firm silken tofu or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Mori-nu extra firm silken tofu	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	NA	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	27.3% 4.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	60.7% 79g	130g per day for Men 19-50 years
Sugars	12.4% 9g	86% 62.4g	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	2.4% 0.91g	8.35% 3.17g	38g per day for Men 19-50 years
Protein	120% 67.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	47% 0.61mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	53% 317IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	28% 282mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	182% 1.63mg	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	135% 11mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	28.3% 119mg	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	130% 909mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	NA	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	38% 573mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	21.6% 801g	18.4% 679g	3700g per day for Men 19-50 years

Mori-nu Extra Firm Silken Tofu VS Soymilk, Chocolate, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mori-nu extra firm silken tofu or Soymilk, chocolate, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Mori-nu extra firm silken tofu vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 500 calories of Mori-nu extra firm silken tofu have 4.1 times more Vitamin B1 than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 6.7 times more Vitamin B2, 1.9 times more Vitamin B3, 6.1 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Mori-nu silken tofu, extra firm.
• 500 calories of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C

Comparing minerals per 500 calories for Mori-nu extra firm silken tofu vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 500 calories of Mori-nu extra firm silken tofu have 2.8 times more Iron, 2.1 times more Magnesium, 2.2 times more Phosphorus, 1.2 times more Potassium, 1.4 times more Sodium and 2 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 3.5 times more Calcium than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Copper and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mori-nu extra firm silken tofu have 1.4 times more Fat and 3.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 4.3 times more Carbohydrate and 6.9 times more Sugars than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• Both Mori-nu silken tofu, extra firm as well as Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber in 500 calories.