Comparing Nutrients in 1 pound 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	92% 2667kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	7.95% 7.7g	97g per day for Men 19-50 years
Saturated Fat	135% 43g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	301% 51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	4.54% 5.9g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	1.25% 0.91g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	68% 26g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	178% 99g	67.2% 37.6g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 431μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	373% 59.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	39.7% 159μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	446% 10.7μg	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	119% 712IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	180% 27mg	158% 23.7mg	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	24.5% 245mg	83.5% 835mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	122% 9.8mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	NA	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	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	217% 1520mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	NA	3400mg per day for Men 19-50 years
Selenium	333% 183μg	NA	55μg per day for Men 19-50 years
Sodium	144% 2159mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	NA	11mg per day for Men 19-50 years
Water	0.19% 7.03g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Vitasoy USA, Nasoya Lite Firm Tofu per 1 lb

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

Lets compare vitamin content per 1 pound of Peanut Butter vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 1 lb of Vitasoy USA, Nasoya Lite Firm Tofu contains 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 one pound.
• 1 pound of Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Peanut Butter vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 1 pound of Peanut Butter has 1.4 times more Iron, 1.9 times more Phosphorus and 14 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 1 lb of Vitasoy USA, Nasoya Lite Firm Tofu contains 3.4 times more Calcium and 56.2 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanut Butter has 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.
• 1 pound of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber