Comparing Nutrients in 300 calories Vitasoy USA Nasoya, Lite Silken TofuVS Tomatoes

Weight per 300 calories

Vitasoy USA Nasoya, Lite Silken Tofu

698g

Tomatoes

1667g

Vitasoy USA Nasoya, Lite Silken Tofu has 2.4 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Tomatoes?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Nasoya, Lite Silken Tofu

77%

23%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Vitasoy USA Nasoya, Lite Silken Tofuvs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.9%7.67g

Fat

3.44%3.33g

7.67 gvs3.33 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.36%1.4g

Saturated Fat

1.46%0.47g

1.4 gvs0.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

3.13%0.05g

NA gvs0.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

7.84%1.33g

NA gvs1.33 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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0%0g

Carbohydrate

50%65g

0 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

60.5%44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

31.5%23g

≤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 gvs23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%21g

NA gvs21 g

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

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Sucrose

%0g

NA gvs0 g

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

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Fiber

52.6%20g

NA gvs20 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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102%57.3g

Protein

26%14.7g

57.3 gvs14.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Vitasoy USA Nasoya, Lite Silken Tofuvs Tomatoes

74.4%670μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

670 μgvs700 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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Vitamin B1

51.4%0.62mg

Thiamine

NA mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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Vitamin B2

24.4%0.32mg

Riboflavin

NA mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

NA mgvs9.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

29.7%1.5mg

Pantothenic acid

NA mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

103%1.33mg

Pyridoxine

NA mgvs1.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

62.5%250μg

Folates and Folic Acid

NA μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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703%17μg

Vitamin B12

0%0μg

Cobalamin

17 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

254%228mg

Ascorbic acid

NA mgvs228 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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178%1067IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

1067 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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245%36.7mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

36.7 mgvs9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

110%132μg

Phytomenadione or phylloquinone

NA μgvs132 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Vitasoy USA Nasoya, Lite Silken Tofuvs Tomatoes

275%2749mg

Calcium

16.7%167mg

2749 mgvs167 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

109%0.98mg

NA mgvs0.98 mg

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

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Fluoride

0.96%38.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs38.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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76%6.07mg

Iron

56.3%4.5mg

6.07 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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Magnesium

43.7%183mg

NA mgvs183 mg

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

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Manganese

82.6%1.9mg

NA mgvs1.9 mg

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

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Molybdenum

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 .

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202%1416mg

Phosphorus

57%400mg

1416 mgvs400 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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Potassium

116%3950mg

NA mgvs3950 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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36.7%551mg

Sodium

5.56%83.3mg

551 mgvs83.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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Zinc

25.8%2.83mg

NA mgvs2.83 mg

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

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17%627g

Water

42.6%1575g

627 gvs1575 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Vitasoy USA Nasoya, Lite Silken Tofu vs Tomatoes:

Vitasoy USA Nasoya, Lite Silken Tofu has more Vitamin B12, more Vitamin D and 4.1 times more Vitamin E than Raw Ripe Red Tomatoes.
Both Vitasoy USA Nasoya, Lite Silken Tofu and Raw Ripe Red Tomatoes have similar amounts of Vitamin A per 300 kcal.

Comparing minerals per 300 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Tomatoes:

Vitasoy USA Nasoya, Lite Silken Tofu has 16.5 times more Calcium, 1.3 times more Iron, 3.5 times more Phosphorus and 6.6 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.5 times more Water than Vitasoy USA Nasoya, Lite Silken Tofu.

Comparison of macro-nutrients per 300 calories:

Vitasoy USA Nasoya, Lite Silken Tofu has 2.3 times more Fat, 3 times more Saturated Fat and 3.9 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
Both Vitasoy USA Nasoya, Lite Silken Tofu and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
Both Vitasoy USA Nasoya, Lite Silken Tofu as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Vitasoy USA Nasoya, Lite Silken TofuVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmTomatoesVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Nasoya, Lite Silken TofuVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Vitasoy USA Nasoya, Lite Silken TofuVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: