Comparing Nutrients in 500 calories Peanut Butter VS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 500 calories

• Peanut Butter: 85g
• Vitasoy USA, Nasoya Lite Firm Tofu: 926g

Peanut Butter has 10.9 times more energy per 100g than Vitasoy USA, Nasoya Lite Firm Tofu. It has very high energy density when compared to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Discover which food has more nutrients per 500 calories - Peanut Butter or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Peanut Butter	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	9.26% 12g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	2.55% 1.85g	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	0% 0g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	12.8% 4.85g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	7.44% 29.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	910% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	242% 1454IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.7% 5.05mg	322% 48.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	4.6% 46mg	170% 1704mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.066% 2.64μg	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	23% 1.84mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	NA	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	40.7% 285mg	239% 1676mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	NA	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	27% 405mg	21% 315mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	NA	11mg per day for Men 19-50 years
Water	0.036% 1.3g	21.8% 806g	3700g per day for Men 19-50 years

Peanut Butter VS Vitasoy USA, Nasoya Lite Firm Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Peanut Butter or Vitasoy USA, Nasoya Lite Firm Tofu?

Lets compare vitamin content per 500 calories of Peanut Butter vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 500 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain more Vitamin A, more Vitamin B12, more Vitamin D and 9.6 times more Vitamin E than Smooth Peanut Butter.
• 500 calories of Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Peanut Butter vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 500 calories of Peanut Butter have 1.3 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 500 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain 37.1 times more Calcium, 8.1 times more Iron, 5.9 times more Phosphorus and 611.9 times more Water than Smooth Peanut Butter.
• 500 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Peanut Butter have 2.7 times more Fat, 4.4 times more Saturated Fat and 1.7 times more Carbohydrate than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 500 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain 4.1 times more Protein than Smooth Peanut Butter.
• Both Peanut Butter and Vitasoy USA, Nasoya Lite Firm Tofu offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate