Comparing Nutrients in 14 ounces Yeast extract spread VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Yeast extract spread	Tofu Yogurt	Recommended Dietary Allowance
Energy	25.3% 734kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	62.3% 81g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	169% 95g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7731% 93mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5343% 69.5mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3163% 506mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	365% 18.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	3757% 15026μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.7% 2μg	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	0% 0mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Tofu Yogurt	Recommended Dietary Allowance
Calcium	26.6% 266mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	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	200% 16mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	170% 714mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	59% 413mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	245% 8335mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	894% 13415mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.4% 162g	8.3% 308g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast extract spread VS Tofu Yogurt per 14 oz

Compare the macro and micronutrient content in 14 oz of Yeast extract spread 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 Yeast extract spread vs Tofu Yogurt:

• 14 ounces of Yeast extract spread have 389.6 times more Vitamin B1, 875 times more Vitamin B2, 531.3 times more Vitamin B3, 631 times more Vitamin B9 and more Vitamin B12 than Tofu Yogurt.
• While 14 oz of Tofu yogurt contain more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• 14 ounces of Yeast extract spread have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin B12
• Both Yeast extract spread as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yeast extract spread vs Tofu Yogurt:

• 14 ounces of Yeast extract spread have 3.3 times more Copper, 3.8 times more Iron, 4.5 times more Magnesium, 2.7 times more Phosphorus, 44.7 times more Potassium, 2.1 times more Selenium, 96.6 times more Sodium and 13.5 times more Zinc than Tofu Yogurt.
• While 14 oz of Tofu yogurt contain 1.8 times more Calcium and 1.9 times more Water than Yeast extract spread.
• 14 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yeast extract spread have 2 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Sugars, 32.5 times more Fiber and 6.8 times more Protein than Tofu Yogurt.
• While 14 oz of Tofu yogurt contain more Omega 3 and more Omega 6 than Yeast extract spread.
• 14 ounces of Yeast extract spread provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Tofu Yogurt provide inadequate amounts of Fiber