Comparing Nutrients in 7 ounces Vitasoy USA, Organic Nasoya Extra Firm Tofu VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Organic Nasoya Extra Firm Tofu	41%	48%	11%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Vitasoy USA, Organic Nasoya Extra Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Energy	6.7% 194kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	21% 6.75g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.97% 5.16g	11.6% 15g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	7.4% 5.36g	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	6.8% 2.58g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	35.8% 20g	70.6% 39.5g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Organic Nasoya Extra Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	30.4% 0.39mg	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	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Organic Nasoya Extra Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Calcium	15.3% 153mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	NA	119% 1.07mg	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	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	NA	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.55mg	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	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	NA	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	NA	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.34% 161g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Organic Nasoya Extra Firm Tofu VS Cooked Tempeh per 7 oz

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

Lets compare vitamin content per 7 ounces of Vitasoy USA, Organic Nasoya Extra Firm Tofu vs Cooked Tempeh:

• Both Vitasoy USA, Organic Nasoya Extra Firm Tofu and Cooked Tempeh have similar amounts of vitamins per 7 oz
• Both Vitasoy USA, Organic Nasoya Extra Firm Tofu as well as Cooked Tempeh have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Vitasoy USA, Organic Nasoya Extra Firm Tofu vs Cooked Tempeh:

• 7 ounces of Vitasoy USA, Organic Nasoya Extra Firm Tofu have 1.4 times more Water than Cooked Tempeh.
• While 7 oz of Cooked Tempeh contain 1.3 times more Iron than Vitasoy USA, Organic Nasoya Extra Firm Tofu.
• Both Vitasoy USA, Organic Nasoya Extra Firm Tofu and Cooked Tempeh contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Tempeh contain 2 times more Energy, 2.2 times more Fat, 4.9 times more Saturated Fat, 2.9 times more Carbohydrate, 6.8 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Vitasoy USA, Organic Nasoya Extra Firm Tofu.