Comparing Nutrients in 100 calories Vitasoy USA Nasoya, Lite Silken Tofu VS Tomatoes in Juice with Salt

Weight per 100 calories

• Vitasoy USA Nasoya, Lite Silken Tofu: 233g
• Tomatoes in Juice with Salt: 625g

Vitasoy USA Nasoya, Lite Silken Tofu has 2.7 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Vitasoy USA Nasoya, Lite Silken Tofu	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.56g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.47g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	11.3% 8.2g	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	% 7.75g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	34% 19g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Nasoya, Lite Silken Tofu	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	25% 223μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53.4% 0.69mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	234% 5.63μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	87.5% 78.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	59.3% 356IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.6% 12.2mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Nasoya, Lite Silken Tofu	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	92% 916mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	NA	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	25.3% 2.02mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	18.5% 0.43mg	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	67.4% 472mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	NA	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	NA	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	12.2% 184mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	NA	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	5.64% 209g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Vitasoy USA Nasoya, Lite Silken Tofu vs Tomatoes in Juice with Salt:

• Vitasoy USA Nasoya, Lite Silken Tofu has 1.8 times more Vitamin A, more Vitamin B12, more Vitamin D and 3.3 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparing minerals per 100 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Tomatoes in Juice with Salt:

• Vitasoy USA Nasoya, Lite Silken Tofu has 4.4 times more Calcium and 4.4 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Iron, 3.9 times more Sodium and 2.8 times more Water than Vitasoy USA Nasoya, Lite Silken Tofu.

Comparison of macro-nutrients per 100 calories:

• Vitasoy USA Nasoya, Lite Silken Tofu has 1.6 times more Fat, 2.2 times more Saturated Fat and 3.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
• Both Vitasoy USA Nasoya, Lite Silken Tofu and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 100 kcal.
• Both Vitasoy USA Nasoya, Lite Silken Tofu as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.