Comparing Nutrients in 300 calories HOUSE FOODS Soft Tofu VS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

Weight per 300 calories

• HOUSE FOODS Soft Tofu: 509g
• Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm: 261g

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have 1.9 times more energy per unit of mass than HOUSE FOODS Premium Soft Tofu, which is average in comparison to other foods. HOUSE FOODS Soft Tofu having low energy density.

Discover which food has more nutrients per 300 calories - HOUSE FOODS Soft Tofu or Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm?

Macros Ratio

	Protein	Fat	Carbs
HOUSE FOODS Soft Tofu	43%	42%	15%
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	46%	46%	8%

Macro Nutrients

	HOUSE FOODS Soft Tofu	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.57% 11g	4.33% 5.63g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	3.96% 2.87g	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	10.7% 4.07g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	58% 32.4g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	HOUSE FOODS Soft Tofu	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.1% 4.58mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	42.6% 256IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HOUSE FOODS Soft Tofu	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Calcium	39.7% 397mg	62.3% 623mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	97% 7.78mg	55.4% 4.43mg	8mg per day for Men 19-50 years
Magnesium	NA	NA	420mg per day for Men 19-50 years
Manganese	NA	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	NA	NA	700mg per day for Men 19-50 years
Potassium	NA	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	4.87% 73mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	12% 448g	5.45% 202g	3700g per day for Men 19-50 years

HOUSE FOODS Soft Tofu VS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - HOUSE FOODS Soft Tofu or Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm?

Lets compare vitamin content per 300 calories of HOUSE FOODS Soft Tofu vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• Both HOUSE FOODS Premium Soft Tofu and Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for HOUSE FOODS Soft Tofu vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• 300 calories of HOUSE FOODS Soft Tofu have 1.8 times more Iron, 2.4 times more Sodium and 2.2 times more Water than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• While 300 kcal of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain 1.6 times more Calcium than HOUSE FOODS Premium Soft Tofu.

Comparison of macro-nutrients per 300 calories:

• 300 calories of HOUSE FOODS Soft Tofu have 2 times more Carbohydrate and 1.3 times more Fiber than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• Both HOUSE FOODS Soft Tofu and Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 300 calories.
• 300 calories of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm provide inadequate amounts of Carbohydrate