Comparing Nutrients in 1 kilogram 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	137% 3980kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51.2g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	105% 33.5g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	658% 855g	123% 160g	130g per day for Men 19-50 years
Sugars	611% 443g	17% 12.4g	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	65.8% 25g	5.26% 2g	38g per day for Men 19-50 years
Protein	78.4% 44g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1345% 16mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1402% 18.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1342% 215mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1645% 21.4mg	15.4% 0.2mg	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	3888% 15550μg	15% 60μg	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	27.8% 25mg	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	41.3% 6.2mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Calcium	11% 110mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	83.3% 0.75mg	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	2428% 194mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	325% 7.47mg	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	239% 1670mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	503% 7540mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	1469% 162mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.68% 25g	21% 775g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Tofu Yogurt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, CAP versus 1 kg of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, CAP vs Tofu Yogurt:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 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 1 kg of Tofu yogurt contains more Vitamin C and 5.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, CAP vs Tofu Yogurt:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 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 1 kg of Tofu yogurt contains 10.7 times more Calcium, 2 times more Selenium and 31 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 1 kilogram of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 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 1 kg of Tofu yogurt contains 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 one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 1 kilogram of Tofu Yogurt provide inadequate amounts of Fiber