Comparing Nutrients in 1 kilogram Vitasoy USA, Nasoya Lite Firm Tofu VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Dried Beechnuts	Recommended Dietary Allowance
Energy	18.6% 540kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	258% 335g	130g per day for Men 19-50 years
Sugars	2.76% 2g	NA	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	15.8% 6g	NA	38g per day for Men 19-50 years
Protein	148% 83g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	106% 950μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	526% 6.84mg	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	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	262% 1570IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	348% 52.2mg	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, Nasoya Lite Firm Tofu	Dried Beechnuts	Recommended Dietary Allowance
Calcium	184% 1840mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	NA	744% 6.7mg	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	200% 16mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	NA	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	583% 13.4mg	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	259% 1810mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	NA	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	NA	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.5% 871g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Vitasoy USA, Nasoya Lite Firm Tofu versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu vs Dried Beechnuts:

• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu has more Vitamin A and more Vitamin B12 than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 1 kilogram for Vitasoy USA, Nasoya Lite Firm Tofu vs Dried Beechnuts:

• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu has 184 times more Calcium, more Phosphorus and 13.2 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Iron than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Dried Beechnuts contain similar levels of Sodium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu has 1.3 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 10.7 times more Energy, 29.4 times more Fat, 28.6 times more Saturated Fat and 25.8 times more Carbohydrate than Vitasoy USA, Nasoya Lite Firm Tofu.
• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy and Carbohydrate