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

Weight per 300 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 326g
• Vitasoy USA Organic Nasoya, Tofu Plus Firm: 405g

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.2 times more energy per 100g than Vitasoy USA Organic Nasoya, Tofu Plus Firm. It has average energy density when compared to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Firm having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	3.8% 1.2g	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	4.57% 5.93g	5.33% 6.93g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	1.68% 1.2g	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	8.6% 3.26g	8.53% 3.24g	38g per day for Men 19-50 years
Protein	59.3% 33g	66.5% 37.3g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Vitasoy USA Organic Nasoya, Tofu Plus 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	110% 1.43mg	125% 1.62mg	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	125% 1.63mg	156% 2.03mg	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	197% 4.73μg	242% 5.8μg	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	55% 329IU	68.2% 409IU	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 Organic Nasoya, Tofu Plus Extra Firm	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	80.2% 802mg	96% 961mg	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	65.2% 5.2mg	66% 5.27mg	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	60% 421mg	70% 491mg	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	1.52% 23mg	1.1% 16.2mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	7.2% 267g	9.26% 343g	3700g per day for Men 19-50 years

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

Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of vitamins per 300 kcal
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Vitamin B2, Vitamin B6, Vitamin B12 and Vitamin D per 300 kcal.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 1.3 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Calcium, Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.6 times more Saturated Fat than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Vitasoy USA Organic Nasoya, Tofu Plus Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.