Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, CAP VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Energy	54.5% 1580kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	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	261% 339g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	243% 176g	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	26% 9.92g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	31% 17.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	534% 6.4mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	556% 7.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	532% 85mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	653% 8.5mg	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	1543% 6172μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11% 9.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.4% 2.46mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	963% 77mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	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	95% 663mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	200% 2993mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	583% 64mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	8.3% 308g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Tofu Yogurt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP vs Tofu Yogurt:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 26.9 times more Vitamin B1, 91.1 times more Vitamin B2, 89.4 times more Vitamin B3, 106.9 times more Vitamin B6, 259.2 times more Vitamin B9 and 2 times more Vitamin E than Tofu Yogurt.
• While 14 oz of Tofu yogurt contain more Vitamin C and 5.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, CAP as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, CAP vs Tofu Yogurt:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.5 times more Copper, 18.3 times more Iron, 1.4 times more Magnesium, 4.4 times more Phosphorus, 4 times more Potassium, 21.5 times more Sodium and 52.1 times more Zinc than Tofu Yogurt.
• While 14 oz of Tofu yogurt contain 10.7 times more Calcium, 2 times more Selenium and 31 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 14 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 4.2 times more Energy, 2.8 times more Fat, 12.9 times more Saturated Fat, 5.4 times more Carbohydrate, 35.7 times more Sugars, 12.5 times more Fiber and 1.3 times more Protein than Tofu Yogurt.
• While 14 oz of Tofu yogurt contain 4.5 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Tofu Yogurt offer comparable quantities of Omega 6 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 14 ounces of Tofu Yogurt provide inadequate amounts of Fiber