Comparing Nutrients in 500 calories Mori-nu silken tofu, lite extra firmVS Chocolate Soymilk

Weight per 500 calories

Mori-nu silken tofu, lite extra firm

1316g

Chocolate Soymilk

794g

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 500 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%

500 kcal ▼

Macro Nutrients

Mori-nu silken tofu, lite extra firmvs Chocolate Soymilk

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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9.5%9.2g

Fat

12.5%12g

9.2 gvs12 g

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

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4.77%1.53g

Saturated Fat

5.95%1.9g

1.53 gvs1.9 g

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

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Omega 3

37.2%0.6g

NA gvs0.6 g

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

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Omega 6

27.3%4.63g

NA gvs4.63 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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10%13g

Carbohydrate

60.7%79g

13 gvs79 g

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

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7.62%5.53g

Sugars

86%62.4g

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

5.53 gvs62.4 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

8.35%3.17g

0 gvs3.17 g

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

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164%92g

Protein

32%18g

92 gvs18 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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33%0.39mg

Vitamin B1

14.6%0.17mg

Thiamine

0.39 mgvs0.17 mg

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

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20.2%0.26mg

Vitamin B2

160%2.08mg

Riboflavin

0.26 mgvs2.08 mg

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

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9.05%1.45mg

Vitamin B3

25.4%4.07mg

Niacin, nicotinic acid, niacinamide

1.45 mgvs4.07 mg

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

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Vitamin B5

14%0.71mg

Pantothenic acid

NA mgvs0.71 mg

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

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0%0mg

Vitamin B6

47%0.61mg

Pyridoxine

0 mgvs0.61 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

22%87.3μg

Folates and Folic Acid

NA μgvs87.3 μg

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

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0%0μg

Vitamin B12

231%5.56μg

Cobalamin

0 μgvs5.56 μg

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

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0%0mg

Vitamin C

15%13.5mg

Ascorbic acid

0 mgvs13.5 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

0.53%0.079mg

Tocopherols and Tocotrienols

NA mgvs0.079 mg

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

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Vitamin K

20%24μg

Phytomenadione or phylloquinone

NA μgvs24 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

56.6%566mg

Calcium

20%198mg

566 mgvs198 mg

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

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189%1.7mg

Copper

182%1.63mg

1.7 mgvs1.63 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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130%10.4mg

Iron

47.6%3.8mg

10.4 mgvs3.8 mg

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

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31.3%132mg

Magnesium

28.3%119mg

132 mgvs119 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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156%1092mg

Phosphorus

58%405mg

1092 mgvs405 mg

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

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22%750mg

Potassium

33.4%1135mg

750 mgvs1135 mg

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

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Selenium

69.3%38μg

NA μgvs38 μg

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

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86%1289mg

Sodium

28%421mg

1289 mgvs421 mg

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

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31%3.42mg

Zinc

24.5%2.7mg

3.42 mgvs2.7 mg

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

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32.3%1196g

Water

18.4%679g

1196 gvs679 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Mori-nu silken tofu, lite extra firm as well as Unfortified Chocolate Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Mori-nu silken tofu, lite extra firmVS Chocolate Soymilk

Weight per 500 calories

Which food has more nutrients per 500 calories - Mori-nu silken tofu, lite extra firm or Chocolate Soymilk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: