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

Weight per 500 calories

• Vitasoy USA Azumaya, Silken Tofu: 1163g
• HOUSE FOODS Soft Tofu: 848g

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

Which food has more nutrients per 500 calories - Vitasoy USA Azumaya, Silken Tofu or HOUSE FOODS Soft Tofu?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Azumaya, Silken Tofu	45%	50%	5%
HOUSE FOODS Soft Tofu	43%	42%	15%

Macro Nutrients

	Vitasoy USA Azumaya, Silken Tofu	HOUSE FOODS Soft Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	12.7% 4.07g	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	5.2% 6.74g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	6.2% 4.5g	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	6.1% 2.33g	18% 6.78g	38g per day for Men 19-50 years
Protein	100% 56g	97% 54g	56g per day for Men 19-50 years

Vitamins

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

	Vitasoy USA Azumaya, Silken Tofu	HOUSE FOODS Soft Tofu	Recommended Dietary Allowance
Calcium	76.7% 767mg	66% 661mg	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	116% 9.3mg	162% 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	1.55% 23.3mg	19.2% 288mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	28.7% 1063g	20% 746g	3700g per day for Men 19-50 years

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

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

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

• Vitasoy USA Azumaya, Silken Tofu has 1.4 times more Water than HOUSE FOODS Premium Soft Tofu.
• While HOUSE FOODS Premium Soft Tofu contain 1.4 times more Iron and 12.4 times more Sodium than Vitasoy USA Azumaya, Silken Tofu.
• Both Vitasoy USA Azumaya, Silken Tofu and HOUSE FOODS Premium Soft Tofu have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Vitasoy USA Azumaya, Silken Tofu has 1.2 times more Fat than HOUSE FOODS Premium Soft Tofu.
• While HOUSE FOODS Premium Soft Tofu contain 2.8 times more Carbohydrate, 1.9 times more Sugars and 2.9 times more Fiber than Vitasoy USA Azumaya, Silken Tofu.
• Both Vitasoy USA Azumaya, Silken Tofu and HOUSE FOODS Premium Soft Tofu have similar amounts of Energy, Saturated Fat and Protein per 500 kcal.
• Both Vitasoy USA Azumaya, Silken Tofu as well as HOUSE FOODS Premium Soft Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.