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Comparing Nutrients in 500 calories HOUSE FOODS Soft TofuVS HOUSE FOODS Firm Tofu

Weight per 500 calories

HOUSE FOODS Soft Tofu
848g
HOUSE FOODS Firm Tofu
588g

HOUSE FOODS Premium Firm Tofu have 1.4 times more energy per unit of mass than HOUSE FOODS Premium Soft Tofu, which is average in comparison to other foods. HOUSE FOODS Soft Tofu having low energy density.

Which food has more nutrients per 500 calories - HOUSE FOODS Soft Tofu or HOUSE FOODS Firm Tofu?

Macros Ratio

Protein Fat Carbs

HOUSE FOODS Soft Tofu
43%
42%
15%
HOUSE FOODS Firm Tofu
51%
44%
5%
500 kcal ▼

Macro Nutrients

HOUSE FOODS Soft Tofuvs HOUSE FOODS Firm Tofu
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23.7%23g
Fat
25.4%24.6g
23 gvs24.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.7%4.07g
Saturated Fat
13%4.18g
4.07 gvs4.18 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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14.3%18.6g
Carbohydrate
4.4%5.7g
18.6 gvs5.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
6.2%4.5g
Sugars
3.25%2.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.5 gvs2.35 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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18%6.78g
Fiber
14%5.3g
6.78 gvs5.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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97%54g
Protein
115%64.2g
54 gvs64.2 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 .

Find Legumes rich in Vitamin B9
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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8.47%7.63mg
Vitamin C
7.2%6.47mg
Ascorbic acid
7.63 mgvs6.47 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
66%661mg
Calcium
87.6%876mg
661 mgvs876 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
NA
Copper
NA
NA mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
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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162%13mg
Iron
124%9.94mg
13 mgvs9.94 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 .

Find Legumes rich in Magnesium
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 .

Find Legumes rich in Potassium
NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19.2%288mg
Sodium
13%194mg
288 mgvs194 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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20%746g
Water
13%487g
746 gvs487 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of HOUSE FOODS Soft Tofu vs HOUSE FOODS Firm Tofu:
Comparing minerals per 500 calories for HOUSE FOODS Soft Tofu vs HOUSE FOODS Firm Tofu:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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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