Comparing Nutrients in 500 calories Vitasoy USA, Nasoya Lite Firm Tofu VS Cooked Tempeh

Weight per 500 calories

• Vitasoy USA, Nasoya Lite Firm Tofu: 926g
• Cooked Tempeh: 256g

Cooked Tempeh has 3.6 times more energy per unit of mass than Vitasoy USA, Nasoya Lite Firm Tofu, which is above average in comparison to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	NA	19.2% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	38% 6.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.26% 12g	15% 19.5g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	9.55% 6.92g	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	14.6% 5.56g	25% 9.5g	38g per day for Men 19-50 years
Protein	137% 77g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	98% 880μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	70.4% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.3% 0.51mg	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	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	910% 22μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	242% 1454IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	322% 48.3mg	6.84% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.2% 49.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Calcium	170% 1704mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	NA	154% 1.4mg	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	185% 15mg	68.3% 5.46mg	8mg per day for Men 19-50 years
Magnesium	NA	47% 197mg	420mg per day for Men 19-50 years
Manganese	NA	143% 3.3mg	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	239% 1676mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	NA	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	21% 315mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	NA	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	21.8% 806g	4.13% 153g	3700g per day for Men 19-50 years

Vitasoy USA, Nasoya Lite Firm Tofu VS Cooked Tempeh Nutrients Per 500 Kcal

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

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

• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu have more Vitamin A, 60.9 times more Vitamin B12, more Vitamin D and 47.1 times more Vitamin E than Cooked Tempeh.
• 500 calories of Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin D and Vitamin E

Comparing minerals per 500 calories for Vitasoy USA, Nasoya Lite Firm Tofu vs Cooked Tempeh:

• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu have 6.9 times more Calcium, 2.7 times more Iron, 2.6 times more Phosphorus, 8.8 times more Sodium and 5.3 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu have 1.5 times more Protein than Cooked Tempeh.
• While 500 kcal of Cooked Tempeh contain 1.9 times more Fat, 4.7 times more Saturated Fat, 1.6 times more Carbohydrate and 1.7 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Cooked Tempeh offer comparable quantities of Energy per 500 calories.
• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate