Comparing Nutrients in 14 ounces Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Tofu Yogurt	Recommended Dietary Allowance
Energy	51% 1476kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	21% 3.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 291g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	24.6% 18g	6.8% 4.92g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	88% 49.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	437% 3929μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	444% 71mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	546% 7.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	708% 2834μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1120% 27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 85mg	11% 9.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	95% 568IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Tofu Yogurt	Recommended Dietary Allowance
Calcium	142% 1417mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1434% 115mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	615% 14mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1417mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	74% 2512mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	132% 1973mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	483% 53mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.4% 15g	8.3% 308g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Tofu Yogurt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS versus 14 oz of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Tofu Yogurt:

• 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 495 times more Vitamin A, 21.7 times more Vitamin B1, 5 times more Vitamin B2, 74.6 times more Vitamin B3, 89.5 times more Vitamin B6, 119 times more Vitamin B9, more Vitamin B12, 8.6 times more Vitamin C, more Vitamin D and 1.3 times more Vitamin E than Tofu Yogurt.
• While 14 oz of Tofu yogurt contain 1.8 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K
• 14 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Tofu Yogurt:

• 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 3 times more Calcium, 5.2 times more Copper, 27.3 times more Iron, 2.9 times more Magnesium, 9.4 times more Phosphorus, 13.5 times more Potassium, 1.9 times more Selenium, 14.2 times more Sodium and 43.2 times more Zinc than Tofu Yogurt.
• While 14 oz of Tofu yogurt contain 20.6 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 14 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 4 times more Energy, 3.7 times more Fat, 6.2 times more Saturated Fat, 2.4 times more Omega 6, 4.6 times more Carbohydrate, 3.6 times more Sugars, 50.5 times more Fiber and 3.5 times more Protein than Tofu Yogurt.
• While 14 oz of Tofu yogurt contain 1.7 times more Omega 3 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 14 ounces of Tofu Yogurt provide inadequate amounts of Fiber