Comparing Nutrients in 500 calories Mori-nu firm silken tofu VS Chocolate Soymilk

Weight per 500 calories

• Mori-nu firm silken tofu: 807g
• Chocolate Soymilk: 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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	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	15% 19.4g	60.7% 79g	130g per day for Men 19-50 years
Sugars	14% 10.2g	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	2.12% 0.81g	8.35% 3.17g	38g per day for Men 19-50 years
Protein	99% 55.6g	32% 18g	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	68% 0.81mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	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	6.82% 0.089mg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	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 firm silken tofu	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	26% 258mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	104% 8.3mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	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	104% 726mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	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	19.4% 290mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	19% 705g	18.4% 679g	3700g per day for Men 19-50 years

Mori-nu Firm Silken Tofu VS Chocolate Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Chocolate Soymilk?

Lets compare vitamin content per 500 calories of Mori-nu firm silken tofu vs Chocolate Soymilk:

• 500 calories of Mori-nu firm silken tofu have 4.7 times more Vitamin B1 than Chocolate Soymilk.
• While 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Mori-nu firm silken tofu vs Chocolate Soymilk:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• Both Mori-nu silken tofu, firm as well as Unfortified Chocolate Soymilk provide inadequate amounts of Fiber in 500 calories.