Comparing Nutrients in 100 grams Vitasoy USA, Nasoya Lite Firm Tofu VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Energy	1.86% 54kcal	6.72% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	NA	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1% 1.3g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	3.72% 2.7g	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	1.58% 0.6g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	15% 8.3g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.06% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.3% 0.2mg	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	5.25% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	98% 2.36μg	5.83% 0.14μg	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	26% 157IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.8% 5.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Cooked Tempeh	Recommended Dietary Allowance
Calcium	18.4% 184mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	NA	60% 0.54mg	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	20% 1.6mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	NA	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	NA	56% 1.3mg	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% 181mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	NA	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	NA	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	2.35% 87g	1.6% 59.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Cooked Tempeh per 100 g

Compare the macro and micronutrient content in 100 g of Vitasoy USA, Nasoya Lite Firm Tofu versus 100 g of Cooked Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Vitasoy USA, Nasoya Lite Firm Tofu vs Cooked Tempeh:

• 100 grams of Vitasoy USA, Nasoya Lite Firm Tofu have more Vitamin A, 16.9 times more Vitamin B12, more Vitamin D and 13.1 times more Vitamin E than Cooked Tempeh.
• 100 grams of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D

Comparing minerals per 100 grams for Vitasoy USA, Nasoya Lite Firm Tofu vs Cooked Tempeh:

• 100 grams of Vitasoy USA, Nasoya Lite Firm Tofu have 1.9 times more Calcium, 2.4 times more Sodium and 1.5 times more Water than Cooked Tempeh.
• While 100 g of Cooked Tempeh contain 1.3 times more Iron and 1.4 times more Phosphorus than Vitasoy USA, Nasoya Lite Firm Tofu.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Tempeh contain 3.6 times more Energy, 6.7 times more Fat, 17 times more Saturated Fat, 5.9 times more Carbohydrate, 13.5 times more Sugars, 6.2 times more Fiber and 2.4 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• 100 grams of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber