Comparing Nutrients in 100 calories Peanut Butter VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Weight per 100 calories

• Peanut Butter: 17g
• Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu: 84.7g

Peanut Butter has 5 times more energy per 100g than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu. It has very high energy density when compared to other foods. Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu having average energy density.

Discover which food has more nutrients per 100 calories - Peanut Butter or Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu?

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%

Macro Nutrients

	Peanut Butter	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	5.5% 5.34g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	0.41% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.14% 4.08g	1.83% 2.37g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	0.7% 0.51g	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	0% 0g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	2.55% 0.97g	4.46% 1.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.37% 0.018mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	NA	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	1.5% 5.95μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	6.73% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.013% 0.53μg	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	4.6% 0.37mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.4mg	NA	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	8.14% 57mg	NA	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	NA	3400mg per day for Men 19-50 years
Selenium	12.5% 6.87μg	NA	55μg per day for Men 19-50 years
Sodium	5.4% 81mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	NA	11mg per day for Men 19-50 years
Water	0.007% 0.26g	1.76% 65.3g	3700g per day for Men 19-50 years

Peanut Butter VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Peanut Butter or Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu?

Lets compare vitamin content per 100 calories of Peanut Butter vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• Both Smooth Peanut Butter and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Peanut Butter vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• 100 calories of Peanut Butter have 15.9 times more Sodium than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• While 100 kcal of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain 17.3 times more Calcium and 4.6 times more Iron than Smooth Peanut Butter.
• 100 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Peanut Butter have 1.6 times more Fat, 1.5 times more Saturated Fat and 1.7 times more Carbohydrate than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• While 100 kcal of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contain 1.7 times more Fiber and 2.8 times more Protein than Smooth Peanut Butter.
• Both Peanut Butter and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu offer comparable quantities of Energy per 100 calories.
• 100 calories of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu provide inadequate amounts of Carbohydrate