Comparing Nutrients in 100 grams Mori-nu silken tofu, lite extra firm VS Chocolate Soymilk

Macros Ratio

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

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Chocolate Soymilk	Recommended Dietary Allowance
Energy	1.3% 38kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	3.44% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.77% 1g	7.65% 9.95g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	11% 7.86g	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	1.05% 0.4g	38g per day for Men 19-50 years
Protein	12.5% 7g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra 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	2.5% 0.03mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.92% 0.077mg	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	2.75% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	23% 0.21mg	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	9.88% 0.79mg	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.57% 15mg	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	12% 83mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	1.68% 57mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	6.53% 98mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.3% 85.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mori-nu silken tofu, lite extra firm vs Chocolate Soymilk:

• Mori-nu silken tofu, lite extra firm has 1.4 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 extra firm.
• Both Mori-nu silken tofu, lite extra firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Mori-nu silken tofu, lite extra firm vs Chocolate Soymilk:

• Mori-nu silken tofu, lite extra firm has 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.
• While Unfortified Chocolate Soymilk contains 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.
• Both Mori-nu silken tofu, lite extra firm and Unfortified Chocolate Soymilk have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Mori-nu silken tofu, lite extra firm has 3.1 times more Protein than Unfortified Chocolate Soymilk.
• While Unfortified Chocolate Soymilk contains 1.7 times more Energy, 2.2 times more Fat, 10 times more Carbohydrate, 18.7 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.