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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Cooked Tempeh	Recommended Dietary Allowance
Energy	8.07% 234kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	8.06% 2.58g	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	4.27% 5.56g	11.6% 15g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	10.4% 3.97g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	44% 24.6g	70.6% 39.5g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	NA	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 Super Firm Cubed Tofu	Cooked Tempeh	Recommended Dietary Allowance
Calcium	37.3% 373mg	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	49.6% 3.97mg	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	0.79% 12mg	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	4.13% 153g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu VS Cooked Tempeh 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 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 Super Firm Cubed Tofu vs Cooked Tempeh:

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

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

• 7 ounces of Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have 2 times more Calcium and 1.3 times more Water than Cooked Tempeh.
• Both Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu and Cooked Tempeh contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Tempeh contain 1.7 times more Energy, 1.8 times more Fat, 2.6 times more Saturated Fat, 2.7 times more Carbohydrate, 4.5 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.