Comparing Nutrients in 300 calories Vitasoy USA, Nasoya Lite Firm Tofu VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Weight per 300 calories

• Vitasoy USA, Nasoya Lite Firm Tofu: 556g
• Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu: 254g

Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu has 2.2 times more energy per unit of mass than Vitasoy USA, Nasoya Lite Firm Tofu, which is average in comparison to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Which food has more nutrients per 300 calories - Vitasoy USA, Nasoya Lite Firm Tofu or Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.44g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	10.3% 3.3g	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	5.56% 7.22g	5.48% 7.1g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	2.1% 1.53g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	82.3% 46g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	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	546% 13μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	145% 872IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	193% 29mg	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, Nasoya Lite Firm Tofu	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Calcium	102% 1022mg	47.8% 478mg	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	111% 8.9mg	63.6% 5.1mg	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	144% 1006mg	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	12.6% 189mg	1% 15.3mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	13% 484g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

Both Vitasoy USA, Nasoya Lite Firm Tofu and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Vitasoy USA, Nasoya Lite Firm Tofu vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu has 2.1 times more Calcium, 1.7 times more Iron, 12.4 times more Sodium and 2.5 times more Water than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.

Comparison of macro-nutrients per 300 calories:

• Vitasoy USA, Nasoya Lite Firm Tofu has 1.5 times more Protein than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• While Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contains 1.7 times more Fat, 3 times more Saturated Fat and 1.5 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Vitasoy USA, Nasoya Lite Firm Tofu as well as Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.