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

Macros Ratio

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

Macro Nutrients

	Tofu Yogurt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	13% 373kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	261% 339g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	243% 176g	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	2.1% 0.79g	26% 9.92g	38g per day for Men 19-50 years
Protein	25% 14g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

Lets compare vitamin content per 14 ounces of Tofu Yogurt vs Cereals ready-to-eat, QUAKER, CAP:

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

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

• 14 ounces of Tofu Yogurt have 10.7 times more Calcium, 2 times more Selenium and 31 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 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.
• 14 ounces of Tofu Yogurt lack sufficient amounts of Potassium
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tofu Yogurt have 4.5 times more Omega 3 and 1.2 times more Omega 6 than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 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.
• 14 ounces of Tofu Yogurt provide inadequate amounts of Fiber
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3