Comparing Nutrients in 5 ounces MORI-NU silken Tofu, lite firm VS 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	1.8% 52.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.2% 1.56g	11% 14g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	15.4% 11g	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	1.5% 0.57g	38g per day for Men 19-50 years
Protein	16% 8.93g	5.72% 3.2g	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	4.72% 0.057mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.4% 0.11mg	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	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	32.4% 0.29mg	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	13.3% 1.06mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.06% 21.3mg	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	16.4% 115mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	NA	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	8.03% 120mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: MORI-NU silken Tofu, lite firm VS Chocolate Soymilk per 5 oz

Compare the macro and micronutrient content in 5 oz of MORI-NU silken Tofu, lite firm versus 5 oz of Chocolate Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of MORI-NU silken Tofu, lite firm vs Chocolate Soymilk:

• 5 ounces of MORI-NU silken Tofu, lite firm have 1.8 times more Vitamin B1 than Chocolate Soymilk.
• While 5 oz of Unfortified Chocolate Soymilk contain 13.1 times more Vitamin B2, 4.7 times more Vitamin B3, more Vitamin B6 and more Vitamin B12 than MORI-NU silken Tofu, lite firm.
• 5 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12
• 5 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1
• Both MORI-NU silken Tofu, lite firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for MORI-NU silken Tofu, lite firm vs Chocolate Soymilk:

• 5 ounces of MORI-NU silken Tofu, lite firm have 1.4 times more Calcium, 1.6 times more Iron, 1.6 times more Phosphorus and 1.6 times more Sodium than Chocolate Soymilk.
• While 5 oz of Unfortified Chocolate Soymilk contain 1.7 times more Copper, 1.5 times more Magnesium and 2.3 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Chocolate Soymilk contain similar levels of Zinc and Water per five ounces.
• 5 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of MORI-NU silken Tofu, lite firm have 2.8 times more Protein than Chocolate Soymilk.
• While 5 oz of Unfortified Chocolate Soymilk contain 1.7 times more Energy, 9 times more Carbohydrate and 17.5 times more Sugars than MORI-NU silken Tofu, lite firm.
• 5 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy and Carbohydrate
• Both MORI-NU silken Tofu, lite firm as well as Unfortified Chocolate Soymilk provide inadequate amounts of Fiber in five ounces.