Comparing Nutrients in 300 calories Vitasoy USA, Nasoya Lite Firm Tofu VS Cooked Tempeh

Weight per 300 calories

• Vitasoy USA, Nasoya Lite Firm Tofu: 556g
• Cooked Tempeh: 154g

Cooked Tempeh has 3.6 times more energy per unit of mass than Vitasoy USA, Nasoya Lite Firm Tofu, which is above average in comparison to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Discover which food has more nutrients per 300 calories - Vitasoy USA, Nasoya Lite Firm Tofu or Cooked Tempeh?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.44g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	16.3% 5.23g	32g per day for Men 19-50 years
Omega 3	NA	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.22g	9% 11.7g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	5.73% 4.15g	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	8.77% 3.33g	15% 5.7g	38g per day for Men 19-50 years
Protein	82.3% 46g	54.7% 30.6g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.92% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23.6% 0.31mg	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	8.08% 32.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	546% 13μg	8.97% 0.22μg	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	145% 872IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	193% 29mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24.7% 29.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Calcium	102% 1022mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	NA	92% 0.83mg	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	111% 8.9mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	NA	28.2% 118mg	420mg per day for Men 19-50 years
Manganese	NA	86% 1.98mg	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	144% 1006mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	NA	18% 617mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	1.44% 21.5mg	1500mg per day for Men 19-50 years
Zinc	NA	22% 2.4mg	11mg per day for Men 19-50 years
Water	13% 484g	2.48% 92g	3700g per day for Men 19-50 years

Vitasoy USA, Nasoya Lite Firm Tofu VS Cooked Tempeh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Vitasoy USA, Nasoya Lite Firm Tofu or Cooked Tempeh?

Lets compare vitamin content per 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu vs Cooked Tempeh:

• 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu have more Vitamin A, 60.9 times more Vitamin B12, more Vitamin D and 47.1 times more Vitamin E than Cooked Tempeh.
• 300 calories of Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin D and Vitamin E

Comparing minerals per 300 calories for Vitasoy USA, Nasoya Lite Firm Tofu vs Cooked Tempeh:

• 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu have 6.9 times more Calcium, 2.7 times more Iron, 2.6 times more Phosphorus, 8.8 times more Sodium and 5.3 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu have 1.5 times more Protein than Cooked Tempeh.
• While 300 kcal of Cooked Tempeh contain 1.9 times more Fat, 4.7 times more Saturated Fat, 1.6 times more Carbohydrate and 1.7 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Cooked Tempeh offer comparable quantities of Energy per 300 calories.
• 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate