Comparing Nutrients in 100 calories Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

Weight per 100 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Firm: 135g
• Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm: 87g

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have 1.6 times more energy per unit of mass than Vitasoy USA Organic Nasoya, Tofu Plus Firm, which is average in comparison to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Firm having average energy density.

Which food has more nutrients per 100 calories - Vitasoy USA Organic Nasoya, Tofu Plus Firm or Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	46%	46%	8%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	3% 0.96g	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	1.78% 2.3g	1.44% 1.88g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	1.3% 0.96g	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	2.84% 1.1g	2.75% 1.04g	38g per day for Men 19-50 years
Protein	22% 12.4g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	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	41.6% 0.54mg	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	52% 0.68mg	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	80.5% 1.93μg	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	22.7% 136IU	14.2% 85.2IU	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	10.7% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Calcium	32% 320mg	20.8% 208mg	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	22% 1.76mg	18.5% 1.48mg	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	23.4% 164mg	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	0.36% 5.4mg	1.62% 24.3mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	3.1% 114g	1.8% 67.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.6 times more Vitamin D than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.

Comparing minerals per 100 calories for Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.5 times more Calcium and 1.7 times more Water than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• While Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain 4.5 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.2 times more Carbohydrate than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• While Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain 2.4 times more Saturated Fat and 2.4 times more Sugars than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have similar amounts of Energy, Fat, Fiber and Protein per 100 kcal.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.