Comparing Nutrients in 300 calories Vitasoy USA Azumaya, Extra Firm Tofu VS HOUSE FOODS Soft Tofu

Weight per 300 calories

• Vitasoy USA Azumaya, Extra Firm Tofu: 341g
• HOUSE FOODS Soft Tofu: 509g

Vitasoy USA Azumaya, Extra Firm Tofu has 1.5 times more energy per 100g than HOUSE FOODS Soft Tofu. It has average energy density when compared to other foods. HOUSE FOODS Premium Soft Tofu having low energy density.

Discover which food has more nutrients per 300 calories - Vitasoy USA Azumaya, Extra Firm Tofu or HOUSE FOODS Soft Tofu?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Azumaya, Extra Firm Tofu	46%	47%	7%
HOUSE FOODS Soft Tofu	43%	42%	15%

Macro Nutrients

	Vitasoy USA Azumaya, Extra Firm Tofu	HOUSE FOODS Soft Tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	7.63% 2.44g	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	4% 5.2g	8.57% 11g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	3.7% 2.7g	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	8.07% 3.07g	10.7% 4.07g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Azumaya, Extra Firm Tofu	HOUSE FOODS Soft Tofu	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	NA	5.1% 4.58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Azumaya, Extra Firm Tofu	HOUSE FOODS Soft Tofu	Recommended Dietary Allowance
Calcium	60% 600mg	39.7% 397mg	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	72.4% 5.8mg	97% 7.78mg	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	5.9% 88.6mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	7.6% 281g	12% 448g	3700g per day for Men 19-50 years

Vitasoy USA Azumaya, Extra Firm Tofu VS HOUSE FOODS Soft Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Vitasoy USA Azumaya, Extra Firm Tofu or HOUSE FOODS Soft Tofu?

Lets compare vitamin content per 300 calories of Vitasoy USA Azumaya, Extra Firm Tofu vs HOUSE FOODS Soft Tofu:

• Both Vitasoy USA Azumaya, Extra Firm Tofu and HOUSE FOODS Premium Soft Tofu have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Vitasoy USA Azumaya, Extra Firm Tofu vs HOUSE FOODS Soft Tofu:

• 300 calories of Vitasoy USA Azumaya, Extra Firm Tofu have 1.5 times more Calcium than HOUSE FOODS Soft Tofu.
• While 300 kcal of HOUSE FOODS Premium Soft Tofu contain 1.3 times more Iron, 2 times more Sodium and 1.6 times more Water than Vitasoy USA Azumaya, Extra Firm Tofu.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of HOUSE FOODS Premium Soft Tofu contain 2.1 times more Carbohydrate and 1.3 times more Fiber than Vitasoy USA Azumaya, Extra Firm Tofu.
• Both Vitasoy USA Azumaya, Extra Firm Tofu and HOUSE FOODS Soft Tofu offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 300 calories.
• 300 calories of Vitasoy USA Azumaya, Extra Firm Tofu provide inadequate amounts of Carbohydrate