Comparing Nutrients in 500 calories Vitasoy USA Nasoya, Lite Silken TofuVS Almonds

Weight per 500 calories

Vitasoy USA Nasoya, Lite Silken Tofu

1163g

Almonds

86.4g

Almonds have 13.5 times more energy per unit of mass than Vitasoy USA Nasoya, Lite Silken Tofu, which is very high in comparison to other foods. Vitasoy USA Nasoya, Lite Silken Tofu having low energy density.

Which food has more nutrients per 500 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Almonds?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Nasoya, Lite Silken Tofu

77%

23%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Vitasoy USA Nasoya, Lite Silken Tofuvs Almonds

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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13%12.8g

Fat

44.5%43g

12.8 gvs43 g

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

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7.27%2.33g

Saturated Fat

10.3%3.3g

2.33 gvs3.3 g

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

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Omega 3

0.16%0.003g

NA gvs0.003 g

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

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Omega 6

62.6%10.6g

NA gvs10.6 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

14.3%18.6g

0 gvs18.6 g

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

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Sugars

5.2%3.76g

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

NA gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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Fiber

28.4%10.8g

NA gvs10.8 g

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

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170%95g

Protein

32.6%18.3g

95 gvs18.3 g

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

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Vitamins

Vitasoy USA Nasoya, Lite Silken Tofuvs Almonds

124%1116μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1116 μgvs0 μg

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

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Vitamin B1

14.8%0.18mg

Thiamine

NA mgvs0.18 mg

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

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Vitamin B2

75.6%0.98mg

Riboflavin

NA mgvs0.98 mg

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

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Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

NA mgvs3.12 mg

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

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Vitamin B5

8.13%0.41mg

Pantothenic acid

NA mgvs0.41 mg

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

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Vitamin B6

9.1%0.12mg

Pyridoxine

NA mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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Vitamin B9

9.5%38μg

Folates and Folic Acid

NA μgvs38 μg

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

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1172%28μg

Vitamin B12

0%0μg

Cobalamin

28 μgvs0 μg

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

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

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

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297%1779IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

1779 IUvs0 IU

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

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408%61mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

61 mgvs22 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Vitasoy USA Nasoya, Lite Silken Tofuvs Almonds

458%4581mg

Calcium

23.2%232mg

4581 mgvs232 mg

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

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Copper

99%0.89mg

NA mgvs0.89 mg

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

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Fluoride

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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126%10mg

Iron

40%3.2mg

10 mgvs3.2 mg

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

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Magnesium

55.5%233mg

NA mgvs233 mg

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

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Manganese

82%1.9mg

NA mgvs1.9 mg

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

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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337%2360mg

Phosphorus

59.3%415mg

2360 mgvs415 mg

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

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Potassium

18.6%633mg

NA mgvs633 mg

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

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

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61.2%919mg

Sodium

0.058%0.86mg

919 mgvs0.86 mg

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

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Zinc

24.5%2.7mg

NA mgvs2.7 mg

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

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28.2%1044g

Water

0.1%3.8g

1044 gvs3.8 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 Vitasoy USA Nasoya, Lite Silken Tofu vs Almonds:

Vitasoy USA Nasoya, Lite Silken Tofu has more Vitamin A, more Vitamin B12, more Vitamin D and 2.8 times more Vitamin E than Almonds.

Comparing minerals per 500 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Almonds:

Vitasoy USA Nasoya, Lite Silken Tofu has 19.7 times more Calcium, 3.2 times more Iron, 5.7 times more Phosphorus, 1063.7 times more Sodium and 274.2 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Vitasoy USA Nasoya, Lite Silken Tofu has 5.2 times more Protein than Almonds.
While Almonds contain 3.4 times more Fat, 1.4 times more Saturated Fat and more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
Both Vitasoy USA Nasoya, Lite Silken Tofu and Almonds have similar amounts of Energy per 500 kcal.
Both Vitasoy USA Nasoya, Lite Silken Tofu as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Vitasoy USA Nasoya, Lite Silken TofuVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmAlmondsVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Nasoya, Lite Silken TofuVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Vitasoy USA Nasoya, Lite Silken TofuVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: