Comparing Nutrients in 300 calories Vitasoy USA Nasoya, Lite Silken Tofu VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

Weight per 300 calories

• Vitasoy USA Nasoya, Lite Silken Tofu: 698g
• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 326g

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2.1 times more energy per unit of mass than Vitasoy USA Nasoya, Lite Silken Tofu, which is average in comparison to other foods. Vitasoy USA Nasoya, Lite Silken Tofu having low energy density.

Which food has more nutrients per 300 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%

Macro Nutrients

	Vitasoy USA Nasoya, Lite Silken Tofu	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.67g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	6.1% 1.96g	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	0% 0g	4.57% 5.93g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	NA	8.6% 3.26g	38g per day for Men 19-50 years
Protein	102% 57.3g	59.3% 33g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Nasoya, Lite Silken Tofu	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Vitamin A	74.4% 670μg	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	110% 1.43mg	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	125% 1.63mg	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	703% 17μg	197% 4.73μg	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	178% 1067IU	55% 329IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 36.7mg	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 Silken Tofu	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Calcium	275% 2749mg	80.2% 802mg	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	76% 6.07mg	65.2% 5.2mg	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	202% 1416mg	60% 421mg	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	36.7% 551mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	17% 627g	7.2% 267g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vitasoy USA Nasoya, Lite Silken Tofu vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• Vitasoy USA Nasoya, Lite Silken Tofu has 3.6 times more Vitamin B12 and 3.2 times more Vitamin D than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.

Comparing minerals per 300 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• Vitasoy USA Nasoya, Lite Silken Tofu has 3.4 times more Calcium, 3.4 times more Phosphorus, 24.1 times more Sodium and 2.3 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Nasoya, Lite Silken Tofu and Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Vitasoy USA Nasoya, Lite Silken Tofu has 1.7 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 2.1 times more Fat, 1.4 times more Saturated Fat and more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
• Both Vitasoy USA Nasoya, Lite Silken Tofu and Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have similar amounts of Energy per 300 kcal.
• Both Vitasoy USA Nasoya, Lite Silken Tofu as well as Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.