Comparing Nutrients in 5 ounces Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS 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	4.5% 130kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	1.33% 0.43g	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	2% 2.58g	1.86% 2.42g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	0.59% 0.43g	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	3.73% 1.4g	3% 1.13g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	23.3% 13g	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	48% 0.62mg	43.6% 0.57mg	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	54.5% 0.71mg	54.5% 0.71mg	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	85.6% 2.06μg	84.5% 2.03μg	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	24% 143IU	24% 143IU	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	35% 349mg	33.6% 336mg	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	28.3% 2.27mg	23% 1.84mg	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	26% 183mg	24.5% 172mg	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	0.66% 9.92mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	3.13% 116g	3.24% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz
• 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 5 oz.

Comparing minerals per 5 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.2 times more Iron 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 Calcium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.2 times more Energy, 1.4 times more Fat, 2 times more Saturated Fat and 1.3 times more Fiber 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 Carbohydrate and Protein per 5 oz.
• 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 5 oz.