Comparing Nutrients in 500 calories HOUSE FOODS Soft Tofu VS Vitasoy USA Azumaya, Firm Tofu

Weight per 500 calories

• HOUSE FOODS Soft Tofu: 848g
• Vitasoy USA Azumaya, Firm Tofu: 625g

Vitasoy USA Azumaya, Firm Tofu has 1.4 times more energy per unit of mass than HOUSE FOODS Premium Soft Tofu, which is average in comparison to other foods. HOUSE FOODS Soft Tofu having low energy density.

Discover which food has more nutrients per 500 calories - HOUSE FOODS Soft Tofu or Vitasoy USA Azumaya, Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
HOUSE FOODS Soft Tofu	43%	42%	15%
Vitasoy USA Azumaya, Firm Tofu	45%	47%	8%

Macro Nutrients

	HOUSE FOODS Soft Tofu	Vitasoy USA Azumaya, Firm Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	9.77% 3.13g	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	14.3% 18.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	3.45% 2.5g	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	18% 6.78g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	97% 54g	101% 56.8g	56g per day for Men 19-50 years

Vitamins

	HOUSE FOODS Soft Tofu	Vitasoy USA Azumaya, Firm 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	8.47% 7.63mg	NA	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

	HOUSE FOODS Soft Tofu	Vitasoy USA Azumaya, Firm Tofu	Recommended Dietary Allowance
Calcium	66% 661mg	113% 1125mg	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	162% 13mg	102% 8.13mg	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	19.2% 288mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	20% 746g	14% 525g	3700g per day for Men 19-50 years

HOUSE FOODS Soft Tofu VS Vitasoy USA Azumaya, Firm Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - HOUSE FOODS Soft Tofu or Vitasoy USA Azumaya, Firm Tofu?

Lets compare vitamin content per 500 calories of HOUSE FOODS Soft Tofu vs Vitasoy USA Azumaya, Firm Tofu:

• Both HOUSE FOODS Premium Soft Tofu and Vitasoy USA Azumaya, Firm Tofu have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for HOUSE FOODS Soft Tofu vs Vitasoy USA Azumaya, Firm Tofu:

• 500 calories of HOUSE FOODS Soft Tofu have 1.6 times more Iron, 2 times more Sodium and 1.4 times more Water than Vitasoy USA Azumaya, Firm Tofu.
• While 500 kcal of Vitasoy USA Azumaya, Firm Tofu contain 1.7 times more Calcium than HOUSE FOODS Premium Soft Tofu.

Comparison of macro-nutrients per 500 calories:

• 500 calories of HOUSE FOODS Soft Tofu have 1.3 times more Saturated Fat, 2 times more Carbohydrate and 1.8 times more Fiber than Vitasoy USA Azumaya, Firm Tofu.
• Both HOUSE FOODS Soft Tofu and Vitasoy USA Azumaya, Firm Tofu offer comparable quantities of Energy, Fat and Protein per 500 calories.
• 500 calories of Vitasoy USA Azumaya, Firm Tofu provide inadequate amounts of Carbohydrate and Fiber