Comparing Nutrients in 5 ounces Vitasoy USA Organic Nasoya, Soft Tofu VS 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	3.42% 99kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.89% 0.28g	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	0.81% 1.05g	0% 0g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	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	2.24% 0.85g	NA	38g per day for Men 19-50 years
Protein	22% 12.4g	20.8% 11.6g	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	15% 136μg	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	143% 3.43μg	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	36% 217IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.7% 7.46mg	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	18.4% 184mg	56% 558mg	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	19.5% 1.56mg	15.4% 1.23mg	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	41% 288mg	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	0.38% 5.67mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz

Comparing minerals per 5 ounces for Vitasoy USA Organic Nasoya, Soft Tofu vs Vitasoy USA Nasoya, Lite Silken Tofu:

• Vitasoy USA Organic Nasoya, Soft Tofu has 1.3 times more Iron than Vitasoy USA Nasoya, Lite Silken Tofu.
• While Vitasoy USA Nasoya, Lite Silken Tofu contains 3 times more Calcium and 19.8 times more Sodium 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 Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Vitasoy USA Organic Nasoya, Soft Tofu has 1.6 times more Energy, 3.2 times more Fat and 2.5 times more Saturated Fat than Vitasoy USA Nasoya, Lite Silken Tofu.
• Both Vitasoy USA Organic Nasoya, Soft Tofu and Vitasoy USA Nasoya, Lite Silken Tofu have similar amounts of Protein per 5 oz.
• 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 5 oz.