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Nutrition Facts Comparison Tool

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Vanilla Soy Milk
×
Firm Tofu (With Calcium And Magnesium)
×
Tempeh
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 7% DV 131 calories
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 5% DV 98 calories
  • Tempeh 1 cup (x1) 16% DV 319 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 5% DV 4.3g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 7% DV 5.3g
  • Tempeh 1 cup (x1) 23% DV 17.9g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 5% DV 15.3g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 1% DV 3.6g
  • Tempeh 1 cup (x1) 4% DV 12.7g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 16% DV 7.9g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 23% DV 11.4g
  • Tempeh 1 cup (x1) 67% DV 33.7g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 0% DV 0mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 0% DV 0mg
  • Tempeh 1 cup (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 5% DV 1.5g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 4% DV 1.1g
  • Tempeh 1 cup (x1) ~% DV ~g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 19% DV 9.7g
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 2% DV 0.8g
  • Tempeh 1 cup (x1) ~% DV ~g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 9% DV 1.6mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 11% DV 2mg
  • Tempeh 1 cup (x1) 25% DV 4.5mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 5% DV 60.8mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 19% DV 253.3mg
  • Tempeh 1 cup (x1) 14% DV 184.3mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Vanilla Soy Milk 1 cup (x1) 6% DV 286.7mg
  • Firm Tofu (With Calcium And Magnesium) 1/2 cup (x1) 4% DV 186.5mg
  • Tempeh 1 cup (x1) 15% DV 683.9mg
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Table Legend

  1. Vanilla Soy Milk
  2. Firm Tofu (With Calcium And Magnesium)
  3. Tempeh
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 243 126 166
Calories
(%DV)
131
(7%)
98
(5%)
319
(16%)
Fat (g)
(%DV)
4.3
(5%)
5.3
(7%)
17.9
(23%)
Protein (g)
(%DV)
7.9
(16%)
11.4
(23%)
33.7
(67%)
Carbohydrate (g)
(%DV)
15.3
(5%)
3.6
(1%)
12.7
(4%)
Sugars (g)
(%DV)
9.7
(19%)
0.8
(2%)
~
(~%)
Fiber (g)
(%DV)
1.5
(5%)
1.1
(4%)
~
(~%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.5
(2%)
1
(5%)
4.2
(21%)
Net-Carbs (g) 13.8
2.5
12.7
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 243 126 166
Calcium (mg)
(%DV)
60.8
(5%)
253.3
(19%)
184.3
(14%)
Iron, Fe (mg)
(%DV)
1.6
(9%)
2
(11%)
4.5
(25%)
Potassium, K (mg)
(%DV)
286.7
(6%)
186.5
(4%)
683.9
(15%)
Magnesium (mg)
(%DV)
60.8
(14%)
46.6
(11%)
134.5
(32%)
Phosphorus, P (mg)
(%DV)
126.4
(10%)
152.5
(12%)
441.6
(35%)
Sodium (mg)
(%DV)
123.9
(5%)
15.1
(1%)
14.9
(1%)
Zinc, Zn (mg)
(%DV)
0.3
(3%)
1
(10%)
1.9
(17%)
Copper, Cu (mg)
(%DV)
0.3
(35%)
0.3
(30%)
0.9
(103%)
Manganese (mg)
(%DV)
0.5
(24%)
0.8
(34%)
2.2
(94%)
Selenium, Se (μg)
(%DV)
11.7
(21%)
12.5
(23%)
0
(0%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 243 126 166
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0.3
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(12%)
0.1
(6%)
0.1
(11%)
Riboflavin (B2) (mg)
(%DV)
0.2
(13%)
0.1
(6%)
0.6
(46%)
Niacin (B3) (mg)
(%DV)
1.2
(8%)
0.1
(1%)
4.4
(27%)
Vitamin B5 (PA) (mg)
(%DV)
0.9
(18%)
0.1
(3%)
0.5
(9%)
Vitamin B6 (mg)
(%DV)
0.2
(11%)
0.1
(5%)
0.4
(21%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
43.7
(11%)
23.9
(6%)
39.8
(10%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
43.7
(11%)
23.9
(6%)
39.8
(10%)
Folate DFE (μg)
(%)
43.7
(11%)
23.9
(6%)
39.8
(10%)
Choline (mg)
(%DV)
57.3
(10%)
35.4
(6%)
~
(~%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0.1
(6%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
4.9
(0%)
0
(0%)
~
(~%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Vitamin A, IU (IU)
(%DV)
7.3
(0%)
0
(0%)
0
(0%)
Lycopene (μg) 0
0
~
Lut + Zeaxanthin (μg) 0
0
~
Vitamin E (mg)
(%DV)
0.3
(2%)
0
(0%)
~
(~%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
7.3
(6%)
3
(3%)
~
(~%)
Vitamin K1 (μg) ~
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 243 126 166
Water (g) 214
104.5
99
Ash (g) 2
1
3
Alcohol (g) 0
0
~
Caffeine (mg) 0
0
~
Theobromine (mg) 0
0
~
PRAL score 0.13
2.77
12.48
  Carbohydrates
Food # 1 2 3
Weight (g) 243 126 166
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
~
~
Glucose (Dextrose) (g) ~
~
~
Fructose (g) ~
~
~
Lactose (g) ~
~
~
Maltose (g) ~
~
~
Galactose (g) ~
~
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 243 126 166
Monounsaturated Fats (mg) 974
1420
5320
Polyunsaturated Fats (mg) 2335
2078
7138
Omega 3s (mg)
(%AI)
182
(11%)
210
(13%)
412
(26%)
Omega 6s (mg)
(%AI)
1419
(8%)
1855
(11%)
6726
(40%)
Omega 3 to Omega 6 Ratio 0.13
0.11
0.06
Omega 6 to Omega 3 Ratio 7.79
8.81
16.34
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
~
~
22:5 n-3 (DPA) (mg) 0
~
~
22:6 n-3 (DHA) (mg) 0
~
~
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
~
~
6:0 (mg) 0
~
~
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) 0
0
~
14:0 (mg) 0
16
38
15:0 (mg) 0
0
0
16:0 (mg) 365
714
2810
17:0 (mg) 0
16
56
18:0 (mg) 122
252
1124
20:0 (mg) 0
0
0
22:0 (mg) 0
0
188
24:0 (mg) 0
0
0
14:1 (mg) 0
0
0
15:1 (mg) 0
84
~
16:1 undifferentiated (mg) 0
0
0
16:1 c (mg) ~
~
~
17:1 (mg) 24
29
93
18:1 undifferentiated (mg) 753
1269
5151
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 24
29
75
22:1 undifferentiated (mg) 0
9
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 1419
1851
6726
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 182
210
412
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
~
~
20:2 n-6 c,c (mg) 0
4
~
20:3 undifferentiated (mg) 0
0
0
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
4
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 243 126 166
Betaine (mg) 2
1
~
Tryptophan (mg)
(%RDI)
92
(33%)
155
(55%)
322
(115%)
Threonine (mg)
(%RDI)
262
(25%)
518
(49%)
1321
(126%)
Isoleucine (mg)
(%RDI)
277
(20%)
559
(40%)
1461
(104%)
Leucine (mg)
(%RDI)
452
(17%)
917
(34%)
2374
(87%)
Lysine (mg)
(%RDI)
318
(15%)
582
(28%)
1507
(72%)
Methionine (mg)
(%RDI)
66
(9%)
139
(19%)
291
(40%)
Cystine (mg)
(%RDI)
0
(0%)
38
(13%)
320
(112%)
Phenylalanine (mg)
(%RDI)
275
(31%)
551
(63%)
1482
(169%)
Tyrosine (mg)
(%RDI)
216
(25%)
462
(53%)
1102
(126%)
Valine (mg)
(%RDI)
284
(16%)
573
(32%)
1527
(84%)
Arginine (mg) 454
902
2078
Histidine (mg)
(%RDI)
148
(21%)
284
(41%)
774
(111%)
Alanine (mg) 253
510
1594
Aspartic acid (mg) 700
1343
3312
Glutamic acid (mg) 1183
2168
5465
Glycine (mg) 250
484
1252
Proline (mg) 357
714
1710
Serine (mg) 340
669
1692
Hydroxyproline (mg) ~
~
~
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