Comparing Nutrients in 7 ounces Vitasoy USA, Nasoya Lite Firm Tofu VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.7% 107kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	NA	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	3.13% 1.2g	NA	38g per day for Men 19-50 years
Protein	29.4% 16.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	21% 189μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	104% 1.36mg	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	56% 224μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	195% 4.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	52% 312IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	69% 10.4mg	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, Nasoya Lite Firm Tofu	Dried Beechnuts	Recommended Dietary Allowance
Calcium	36.5% 365mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	NA	148% 1.33mg	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	39.7% 3.18mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	NA	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	116% 2.66mg	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	51.3% 359mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	NA	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	NA	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Vitasoy USA, Nasoya Lite Firm Tofu versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu vs Dried Beechnuts:

• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have more Vitamin A and more Vitamin B12 than Dried Beechnuts.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 7 ounces for Vitasoy USA, Nasoya Lite Firm Tofu vs Dried Beechnuts:

• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 184 times more Calcium, more Phosphorus and 13.2 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Iron than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Dried Beechnuts contain similar levels of Sodium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 1.3 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 10.7 times more Energy, 29.4 times more Fat, 28.6 times more Saturated Fat and 25.8 times more Carbohydrate than Vitasoy USA, Nasoya Lite Firm Tofu.
• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy and Carbohydrate