Comparing Nutrients in 5 ounces Vitasoy USA, Nasoya Lite Firm Tofu VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.4% 1.84g	11% 14g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	15.4% 11g	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	2.24% 0.85g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	21% 11.8g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	15% 135μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.4% 0.11mg	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	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.35μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37% 223IU	9.45% 56.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26% 261mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	NA	32.4% 0.29mg	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	28.3% 2.27mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	NA	5.06% 21.3mg	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	36.7% 257mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	NA	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	NA	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	NA	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.34% 123g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Soymilk, chocolate, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu versus 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 1.4 times more Vitamin A, 3.4 times more Vitamin B12, 3.9 times more Vitamin D and 47.5 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Vitasoy USA, Nasoya Lite Firm Tofu vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 1.5 times more Calcium, 3.3 times more Iron and 3.5 times more Phosphorus than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.6 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 3.7 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 7.7 times more Carbohydrate and 39.3 times more Sugars than Vitasoy USA, Nasoya Lite Firm Tofu.
• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy and Carbohydrate
• Both Vitasoy USA, Nasoya Lite Firm Tofu as well as Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber in five ounces.