Comparing Nutrients in 1 kilogram Vitasoy USA, Nasoya Lite Firm Tofu VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Energy	18.6% 540kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	106% 34g	32g per day for Men 19-50 years
Omega 3	NA	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	2.76% 2g	37.2% 27g	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	97% 37g	38g per day for Men 19-50 years
Protein	148% 83g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	106% 950μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	153% 2mg	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	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	58.3% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	262% 1570IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	348% 52.2mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Calcium	184% 1840mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	NA	600% 5.4mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	NA	183% 770mg	420mg per day for Men 19-50 years
Manganese	NA	559% 13mg	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	361% 2530mg	700mg per day for Men 19-50 years
Potassium	NA	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	NA	143% 15.7mg	11mg per day for Men 19-50 years
Water	23.5% 871g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Cooked Tempeh per 1 kg

Compare the macro and micronutrient content in 1 kg of Vitasoy USA, Nasoya Lite Firm Tofu versus 1 kg of Cooked Tempeh 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 Cooked Tempeh:

• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu has more Vitamin A, 16.9 times more Vitamin B12, more Vitamin D and 13.1 times more Vitamin E than Cooked Tempeh.
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D

Comparing minerals per 1 kilogram for Vitasoy USA, Nasoya Lite Firm Tofu vs Cooked Tempeh:

• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu has 1.9 times more Calcium, 2.4 times more Sodium and 1.5 times more Water than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 1.3 times more Iron and 1.4 times more Phosphorus than Vitasoy USA, Nasoya Lite Firm Tofu.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Tempeh contains 3.6 times more Energy, 6.7 times more Fat, 17 times more Saturated Fat, 5.9 times more Carbohydrate, 13.5 times more Sugars, 6.2 times more Fiber and 2.4 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• 1 kilogram of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber