Comparing Nutrients in 100 calories Vitasoy USA Azumaya, Firm Tofu VS Vitasoy USA Azumaya, Silken Tofu

Weight per 100 calories

• Vitasoy USA Azumaya, Firm Tofu: 125g
• Vitasoy USA Azumaya, Silken Tofu: 233g

Vitasoy USA Azumaya, Firm Tofu has 1.9 times more energy per 100g than Vitasoy USA Azumaya, Silken Tofu. It has average energy density when compared to other foods. Vitasoy USA Azumaya, Silken Tofu having low energy density.

Which food has more nutrients per 100 calories - Vitasoy USA Azumaya, Firm Tofu or Vitasoy USA Azumaya, Silken Tofu?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Azumaya, Firm Tofu	45%	47%	8%
Vitasoy USA Azumaya, Silken Tofu	45%	50%	5%

Macro Nutrients

	Vitasoy USA Azumaya, Firm Tofu	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.25g	5.75% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.46% 1.9g	1.04% 1.35g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	0.64% 0.47g	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	1.97% 0.75g	1.22% 0.47g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Azumaya, Firm Tofu	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Azumaya, Firm Tofu	Vitasoy USA Azumaya, Silken Tofu	Recommended Dietary Allowance
Calcium	22.5% 225mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	20.3% 1.63mg	23.3% 1.86mg	8mg per day for Men 19-50 years
Magnesium	NA	NA	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	NA	NA	700mg per day for Men 19-50 years
Potassium	NA	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.8mg	0.31% 4.65mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	2.84% 105g	5.74% 213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Vitasoy USA Azumaya, Firm Tofu vs Vitasoy USA Azumaya, Silken Tofu:

Both Vitasoy USA Azumaya, Firm Tofu and Vitasoy USA Azumaya, Silken Tofu have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Vitasoy USA Azumaya, Firm Tofu vs Vitasoy USA Azumaya, Silken Tofu:

• Vitasoy USA Azumaya, Firm Tofu has 1.5 times more Calcium and 6.2 times more Sodium than Vitasoy USA Azumaya, Silken Tofu.
• While Vitasoy USA Azumaya, Silken Tofu contains 2 times more Water than Vitasoy USA Azumaya, Firm Tofu.
• Both Vitasoy USA Azumaya, Firm Tofu and Vitasoy USA Azumaya, Silken Tofu have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Vitasoy USA Azumaya, Firm Tofu has 1.4 times more Carbohydrate and 1.6 times more Fiber than Vitasoy USA Azumaya, Silken Tofu.
• Both Vitasoy USA Azumaya, Firm Tofu and Vitasoy USA Azumaya, Silken Tofu have similar amounts of Energy, Fat, Saturated Fat and Protein per 100 kcal.
• Both Vitasoy USA Azumaya, Firm Tofu as well as Vitasoy USA Azumaya, Silken Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.