Comparing Nutrients in 1 pound Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Cooked Tempeh	Recommended Dietary Allowance
Energy	18.5% 535kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	NA	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	17% 12.2g	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	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	24% 9.07g	44% 16.8g	38g per day for Men 19-50 years
Protein	100% 56.2g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	69.4% 0.9mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	26.5% 0.64μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Cooked Tempeh	Recommended Dietary Allowance
Calcium	85.3% 853mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	NA	272% 2.45mg	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	113% 9.07mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	NA	83% 349mg	420mg per day for Men 19-50 years
Manganese	NA	253% 5.83mg	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	NA	164% 1148mg	700mg per day for Men 19-50 years
Potassium	NA	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	NA	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	9.44% 349g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu VS Cooked Tempeh per 1 lb

Compare the macro and micronutrient content in 1 lb of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu versus 1 lb of Cooked Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu vs Cooked Tempeh:

• Both Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu and Cooked Tempeh have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu vs Cooked Tempeh:

• 1 pound of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu has 2 times more Calcium and 1.3 times more Water than Cooked Tempeh.
• Both Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu and Cooked Tempeh contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Tempeh contains 1.7 times more Energy, 1.8 times more Fat, 2.6 times more Saturated Fat, 2.7 times more Carbohydrate, 4.5 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.