Comparing Nutrients in 7 ounces Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Peanut Butter	Recommended Dietary Allowance
Energy	8.07% 234kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	8.06% 2.58g	59% 19g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	132% 22.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.27% 5.56g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	17.8% 13g	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	0% 0g	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	% 8.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	44% 24.6g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Peanut Butter	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	84% 1.1mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Peanut Butter	Recommended Dietary Allowance
Calcium	37.3% 373mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	NA	126% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	49.6% 3.97mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	NA	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	NA	117% 2.7mg	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	95% 665mg	700mg per day for Men 19-50 years
Potassium	NA	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	NA	146% 80μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	NA	48% 5.3mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.083% 3.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu VS Peanut Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu vs Peanut Butter:

• Both Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu and Smooth Peanut Butter have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu vs Peanut Butter:

• 7 ounces of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have 3.5 times more Calcium and 49.7 times more Water than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 79.3 times more Sodium than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• Both Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu and Peanut Butter contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Smooth Peanut Butter contain 5 times more Energy, 7.9 times more Fat, 7.3 times more Saturated Fat, 8.6 times more Carbohydrate, 10.8 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.