Comparing Nutrients in 5 ounces Chocolate Soymilk VS Mori-nu silken tofu, lite extra firm

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Chocolate Soymilk	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	1.1% 1.4g	130g per day for Men 19-50 years
Sugars	15.4% 11g	0.82% 0.6g	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	1.5% 0.57g	0% 0g	38g per day for Men 19-50 years
Protein	5.72% 3.2g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	0.97% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	3.9% 15.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	20.3% 0.18mg	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	8.5% 0.68mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.37% 14mg	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	10.3% 72.3mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	NA	55μg per day for Men 19-50 years
Sodium	5% 75mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Chocolate Soymilk VS Mori-nu silken tofu, lite extra firm per 5 oz

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

Lets compare vitamin content per 5 ounces of Chocolate Soymilk vs Mori-nu silken tofu, lite extra firm:

• 5 ounces of Chocolate Soymilk have 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 extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 1.4 times more Vitamin B1 than Unfortified Chocolate Soymilk.
• 5 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1
• 5 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Chocolate Soymilk vs Mori-nu silken tofu, lite extra firm:

• 5 ounces of Chocolate Soymilk have 1.6 times more Copper, 1.5 times more Magnesium, 2.5 times more Potassium and 1.3 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 1.7 times more Calcium, 1.6 times more Iron, 1.6 times more Phosphorus and 1.8 times more Sodium than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Mori-nu silken tofu, lite extra firm contain similar levels of Water per five ounces.
• 5 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chocolate Soymilk have 1.7 times more Energy, 10 times more Carbohydrate and 18.7 times more Sugars than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 3.1 times more Protein than Unfortified Chocolate Soymilk.
• 5 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy and Carbohydrate
• Both Unfortified Chocolate Soymilk as well as Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber in five ounces.