Comparing Nutrients in 300 calories Mori-nu silken tofu, lite extra firmVS Chocolate Soymilk

Weight per 300 calories

Mori-nu silken tofu, lite extra firm

790g

Chocolate Soymilk

476g

Unfortified Chocolate Soymilk has 1.7 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is low in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Chocolate Soymilk?

Macros Ratio

Protein Fat Carbs

Mori-nu silken tofu, lite extra firm

73%

16%

11%

Chocolate Soymilk

14%

22%

64%

300 kcal ▼

Macro Nutrients

Mori-nu silken tofu, lite extra firmvs Chocolate Soymilk

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.7%5.53g

Fat

7.5%7.3g

5.53 gvs7.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.86%0.92g

Saturated Fat

3.57%1.14g

0.92 gvs1.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

22.3%0.36g

NA gvs0.36 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

16.4%2.8g

NA gvs2.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.07%7.9g

Carbohydrate

36.4%47.4g

7.9 gvs47.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.57%3.3g

Sugars

51.6%37.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.3 gvs37.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

5%1.9g

0 gvs1.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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99%55.3g

Protein

19.2%10.8g

55.3 gvs10.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mori-nu silken tofu, lite extra firmvs Chocolate Soymilk

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.7%0.24mg

Vitamin B1

8.73%0.1mg

Thiamine

0.24 mgvs0.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg

Vitamin B2

96%1.25mg

Riboflavin

0.16 mgvs1.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.43%0.87mg

Vitamin B3

15.3%2.44mg

Niacin, nicotinic acid, niacinamide

0.87 mgvs2.44 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

8.48%0.42mg

Pantothenic acid

NA mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg

Vitamin B6

28.2%0.37mg

Pyridoxine

0 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

13%52.4μg

Folates and Folic Acid

NA μgvs52.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

139%3.33μg

Cobalamin

0 μgvs3.33 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

9%8.1mg

Ascorbic acid

0 mgvs8.1 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.32%0.048mg

Tocopherols and Tocotrienols

NA mgvs0.048 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

12%14.3μg

Phytomenadione or phylloquinone

NA μgvs14.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mori-nu silken tofu, lite extra firmvs Chocolate Soymilk

34%339mg

Calcium

12%119mg

339 mgvs119 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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113%1mg

Copper

109%0.98mg

1 mgvs0.98 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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78%6.24mg

Iron

28.6%2.3mg

6.24 mgvs2.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.8%79mg

Magnesium

17%71.4mg

79 mgvs71.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

NA mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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94%655mg

Phosphorus

34.7%243mg

655 mgvs243 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.2%450mg

Potassium

20%681mg

450 mgvs681 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

41.6%23μg

NA μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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51.6%774mg

Sodium

17%252mg

774 mgvs252 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.7%2.05mg

Zinc

14.7%1.6mg

2.05 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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19.4%718g

Water

11%408g

718 gvs408 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Mori-nu silken tofu, lite extra firm vs Chocolate Soymilk:

Mori-nu silken tofu, lite extra firm has 2.3 times more Vitamin B1 than Unfortified Chocolate Soymilk.
While Unfortified Chocolate Soymilk contains 7.9 times more Vitamin B2, 2.8 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 300 kcal.

Comparing minerals per 300 calories for Mori-nu silken tofu, lite extra firm vs Chocolate Soymilk:

Mori-nu silken tofu, lite extra firm has 2.9 times more Calcium, 2.7 times more Iron, 2.7 times more Phosphorus, 3.1 times more Sodium, 1.3 times more Zinc and 1.8 times more Water than Unfortified Chocolate Soymilk.
While Unfortified Chocolate Soymilk contains 1.5 times more Potassium than Mori-nu silken tofu, lite extra firm.
Both Mori-nu silken tofu, lite extra firm and Unfortified Chocolate Soymilk have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Mori-nu silken tofu, lite extra firm has 5.1 times more Protein than Unfortified Chocolate Soymilk.
While Unfortified Chocolate Soymilk contains 1.3 times more Fat, 6 times more Carbohydrate, 11.3 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
Both Mori-nu silken tofu, lite extra firm and Unfortified Chocolate Soymilk have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Mori-nu silken tofu, lite extra firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Mori-nu silken tofu, lite extra firmVS Peanut ButterChocolate SoymilkVS Peanut Butter

Compare Foods

Comparing Nutrients in 300 calories Mori-nu silken tofu, lite extra firmVS Chocolate Soymilk

Weight per 300 calories

Which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Chocolate Soymilk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: