Comparing Nutrients in 500 calories Vitasoy USA Organic Nasoya, Soft Tofu VS Vitasoy USA Nasoya, Lite Silken Tofu

Weight per 500 calories

• Vitasoy USA Organic Nasoya, Soft Tofu: 714g
• Vitasoy USA Nasoya, Lite Silken Tofu: 1163g

Vitasoy USA Organic Nasoya, Soft Tofu has 1.6 times more energy per 100g than Vitasoy USA Nasoya, Lite Silken Tofu. It has average energy density when compared to other foods. Vitasoy USA Nasoya, Lite Silken Tofu having low energy density.

Which food has more nutrients per 500 calories - Vitasoy USA Organic Nasoya, Soft Tofu or Vitasoy USA Nasoya, Lite Silken Tofu?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Soft Tofu	50%	45%	5%
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Soft Tofu	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	7.27% 2.33g	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	4.07% 5.3g	0% 0g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	NA	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	11.3% 4.3g	NA	38g per day for Men 19-50 years
Protein	112% 62.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Soft Tofu	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Vitamin A	NA	124% 1116μg	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	1172% 28μg	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	NA	297% 1779IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	408% 61mg	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, Soft Tofu	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Calcium	93% 929mg	458% 4581mg	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	98% 7.86mg	126% 10mg	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	337% 2360mg	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	1.9% 28.6mg	61.2% 919mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	16.6% 613g	28.2% 1044g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Vitasoy USA Organic Nasoya, Soft Tofu vs Vitasoy USA Nasoya, Lite Silken Tofu:

Both Vitasoy USA Organic Nasoya, Soft Tofu and Vitasoy USA Nasoya, Lite Silken Tofu have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Vitasoy USA Organic Nasoya, Soft Tofu vs Vitasoy USA Nasoya, Lite Silken Tofu:

• Vitasoy USA Nasoya, Lite Silken Tofu contains 4.9 times more Calcium, 1.3 times more Iron, 32.2 times more Sodium and 1.7 times more Water than Vitasoy USA Organic Nasoya, Soft Tofu.

Comparison of macro-nutrients per 500 calories:

• Vitasoy USA Organic Nasoya, Soft Tofu has 2 times more Fat and 1.5 times more Saturated Fat than Vitasoy USA Nasoya, Lite Silken Tofu.
• While Vitasoy USA Nasoya, Lite Silken Tofu contains 1.5 times more Protein than Vitasoy USA Organic Nasoya, Soft Tofu.
• Both Vitasoy USA Organic Nasoya, Soft Tofu and Vitasoy USA Nasoya, Lite Silken Tofu have similar amounts of Energy per 500 kcal.
• Both Vitasoy USA Organic Nasoya, Soft Tofu as well as Vitasoy USA Nasoya, Lite Silken Tofu have insufficient amounts of Cholesterol, Carbohydrate, Glucose and Sucrose in 500 kcal.