Comparing Nutrients in 7 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	2.53% 73.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.68% 2.2g	15% 19.7g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	21.5% 15.6g	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	0% 0g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	8% 4.5g	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	6.6% 0.079mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11.8% 0.15mg	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	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	45.4% 0.41mg	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	18.6% 1.5mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	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	23% 161mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	11.2% 169mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of MORI-NU silken Tofu, lite firm vs Chocolate Soymilk:

• MORI-NU silken Tofu, lite firm has 1.8 times more Vitamin B1 than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 13.1 times more Vitamin B2, 4.7 times more Vitamin B3, more Vitamin B6, more Vitamin B12 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for MORI-NU silken Tofu, lite firm vs Chocolate Soymilk:

• MORI-NU silken Tofu, lite firm has 1.4 times more Calcium, 1.6 times more Iron, 1.6 times more Phosphorus and 1.6 times more Sodium than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 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 Unfortified Chocolate Soymilk have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• MORI-NU silken Tofu, lite firm has 2.8 times more Protein than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 1.7 times more Energy, 1.9 times more Fat, 9 times more Carbohydrate, 17.5 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.