Comparing Nutrients in 1 kilogram Vitasoy USA Nasoya, Lite Silken Tofu VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Vitasoy USA Nasoya, Lite Silken Tofu	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	15% 430kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	26.3% 10g	38g per day for Men 19-50 years
Protein	147% 82g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Nasoya, Lite Silken Tofu	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	107% 960μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	1008% 24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	87.8% 79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	255% 1530IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	351% 52.6mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Nasoya, Lite Silken Tofu	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	394% 3940mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	124% 1.12mg	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	109% 8.7mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	NA	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	25.7% 0.59mg	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	290% 2030mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	NA	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	NA	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Nasoya, Lite Silken Tofu VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu vs Stewed Canned Tomatoes:

• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu has 10.7 times more Vitamin A, more Vitamin B12, more Vitamin D and 6.3 times more Vitamin E than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Vitasoy USA Nasoya, Lite Silken Tofu vs Stewed Canned Tomatoes:

• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu has 11.6 times more Calcium and 10.2 times more Phosphorus than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Iron and 2.8 times more Sodium than Vitasoy USA Nasoya, Lite Silken Tofu.
• Both Vitasoy USA Nasoya, Lite Silken Tofu and Stewed Canned Tomatoes contain similar levels of Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu has 9 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu provide inadequate amounts of Carbohydrate
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Vitasoy USA Nasoya, Lite Silken Tofu as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy in one kilogram.