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Comparing Nutrients in 1 kilogram HOUSE FOODS Soft TofuVS HOUSE FOODS Firm Tofu

Macros Ratio

Protein Fat Carbs

HOUSE FOODS Soft Tofu
43%
42%
15%
HOUSE FOODS Firm Tofu
51%
44%
5%
1 kg ▼

Macro Nutrients

HOUSE FOODS Soft Tofuvs HOUSE FOODS Firm Tofu
20.3%590kcal
Energy
29.3%850kcal
590 kcalvs850 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28%27g
Fat
43%42g
27 gvs42 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15%4.8g
Saturated Fat
22%7.1g
4.8 gvs7.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
NA
NA gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
NA
NA gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22g
Carbohydrate
7.46%9.7g
22 gvs9.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.3%5.3g
Sugars
5.5%4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.3 gvs4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8g
Fiber
23.7%9g
8 gvs9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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114%63.8g
Protein
195%109g
63.8 gvs109 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

HOUSE FOODS Soft Tofuvs HOUSE FOODS Firm Tofu
NA
Vitamin A
NA
RAE, retinol activity equivalents
NA μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
NA
Thiamine
NA mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
NA
Riboflavin
NA mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
NA mgvsNA mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
NA
Pyridoxine
NA mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
NA
Folates and Folic Acid
NA μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
NA
Cobalamin
NA μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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10%9mg
Vitamin C
12.2%11mg
Ascorbic acid
9 mgvs11 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
NA IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

HOUSE FOODS Soft Tofuvs HOUSE FOODS Firm Tofu
78%780mg
Calcium
149%1490mg
780 mgvs1490 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
NA
NA mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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191%15.3mg
Iron
211%17mg
15.3 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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NA
Magnesium
NA
NA mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
NA
NA mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
NA
Phosphorus
NA
NA mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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NA
Potassium
NA
NA mgvsNA mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22.7%340mg
Sodium
22%330mg
340 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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NA
Zinc
NA
NA mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%881g
Water
22.4%829g
881 gvs829 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of HOUSE FOODS Soft Tofu vs HOUSE FOODS Firm Tofu:
Comparing minerals per 1 kilogram for HOUSE FOODS Soft Tofu vs HOUSE FOODS Firm Tofu:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg:

HOUSE FOODS Soft TofuVS Boiled Mature Seed Adzuki Beans with SaltHOUSE FOODS Firm TofuVS Boiled Mature Seed Adzuki Beans with Salt
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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