Comparing Nutrients in 500 calories Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Vitasoy USA Organic Nasoya, Tofu Plus Firm

Weight per 500 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 544g
• Vitasoy USA Organic Nasoya, Tofu Plus Firm: 676g

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.2 times more energy per 100g than Vitasoy USA Organic Nasoya, Tofu Plus Firm. It has average energy density when compared to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Firm having average energy density.

Which food has more nutrients per 500 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Vitasoy USA Organic Nasoya, Tofu Plus Firm?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.6g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	10% 3.26g	6.33% 2.03g	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	7.6% 9.9g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	3% 2.17g	2.8% 2.03g	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	14.3% 5.43g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	99% 55.3g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Vitasoy USA Organic Nasoya, Tofu Plus Firm	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	184% 2.4mg	208% 2.7mg	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	209% 2.7mg	260% 3.38mg	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	328% 7.9μg	403% 9.66μg	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	91% 549IU	114% 682IU	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 Organic Nasoya, Tofu Plus Extra Firm	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	134% 1337mg	160% 1601mg	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	109% 8.7mg	110% 8.8mg	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	100% 701mg	117% 818mg	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	2.54% 38mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	12% 445g	15.4% 571g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of vitamins per 500 kcal
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Vitamin B2, Vitamin B6, Vitamin B12 and Vitamin D per 500 kcal.

Comparing minerals per 500 calories for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 1.3 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Calcium, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.6 times more Saturated Fat than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Vitasoy USA Organic Nasoya, Tofu Plus Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.