Comparing Nutrients in 14 ounces Peanut Butter VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Peanut Butter	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	80.5% 2334kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	118% 37.8g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	3.97% 5.16g	130g per day for Men 19-50 years
Sugars	35.6% 25.8g	1.1% 0.79g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 9.5g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	155% 87g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	42% 377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	34.7% 139μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	390% 9.37μg	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	104% 623IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	138% 20.7mg	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, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	21.4% 214mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	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	107% 8.57mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	NA	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	190% 1330mg	103% 718mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	NA	3400mg per day for Men 19-50 years
Selenium	292% 160μg	NA	55μg per day for Men 19-50 years
Sodium	126% 1889mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	NA	11mg per day for Men 19-50 years
Water	0.17% 6.15g	9.34% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Vitasoy USA, Nasoya Lite Firm Tofu per 14 oz

Compare the macro and micronutrient content in 14 oz of Peanut Butter versus 14 oz of Vitasoy USA, Nasoya Lite Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Peanut Butter vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 14 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain more Vitamin A, more Vitamin B12 and more Vitamin D than Smooth Peanut Butter.
• Both Peanut Butter and Vitasoy USA, Nasoya Lite Firm Tofu provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Peanut Butter vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 14 ounces of Peanut Butter have 1.4 times more Iron, 1.9 times more Phosphorus and 14 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 14 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 3.4 times more Calcium and 56.2 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanut Butter have 10.9 times more Energy, 29.1 times more Fat, 47.6 times more Saturated Fat, 18.4 times more Carbohydrate, 32.5 times more Sugars, 9.5 times more Fiber and 2.6 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• 14 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber