Comparing Nutrients in 7 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	4.3% 125kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	1.53% 2g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	1.15% 0.83g	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	2.1% 0.79g	0% 0g	38g per day for Men 19-50 years
Protein	8% 4.5g	25% 14g	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	3.64% 0.044mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	5.46% 22μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	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	4.96% 49.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	28.4% 0.26mg	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	12% 0.95mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	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	14.5% 101mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	NA	55μg per day for Men 19-50 years
Sodium	7% 105mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.88% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Chocolate Soymilk VS Mori-nu silken tofu, lite extra firm per 7 oz

Compare the macro and micronutrient content in 7 oz of Chocolate Soymilk versus 7 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 7 ounces of Chocolate Soymilk vs Mori-nu silken tofu, lite extra firm:

• 7 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 7 oz of Mori-nu silken tofu, lite extra firm contain 1.4 times more Vitamin B1 than Unfortified Chocolate Soymilk.
• 7 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Chocolate Soymilk vs Mori-nu silken tofu, lite extra firm:

• 7 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 7 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 seven ounces.
• 7 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Mori-nu silken tofu, lite extra firm contain 3.1 times more Protein than Unfortified Chocolate Soymilk.
• 7 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 seven ounces.