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	7%	19%	74%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Energy	144% 4170kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	605% 787g	123% 160g	130g per day for Men 19-50 years
Sugars	460% 334g	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	71% 27g	5.26% 2g	38g per day for Men 19-50 years
Protein	127% 71g	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	8.9% 80μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1275% 15.3mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1332% 17.3mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1273% 204mg	15% 2.4mg	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	1568% 20.4mg	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	3885% 15540μg	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	40.7% 6.1mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	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	9% 90mg	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	2295% 184mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	NA	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	277% 1940mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	1390% 153mg	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 25.5 times more Vitamin B1, 86.6 times more Vitamin B2, 84.8 times more Vitamin B3, 101.9 times more Vitamin B6, 259 times more Vitamin B9 and 2 times more Vitamin E than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains more Vitamin C and 17.5 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, 17.3 times more Iron, 1.7 times more Magnesium, 5.1 times more Phosphorus, 5 times more Potassium, 21.2 times more Sodium and 49.3 times more Zinc than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 13.1 times more Calcium, 1.7 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 4.4 times more Energy, 5.1 times more Fat, 15.1 times more Saturated Fat, 2.4 times more Omega 6, 4.9 times more Carbohydrate, 26.9 times more Sugars, 13.5 times more Fiber and 2 times more Protein than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 5.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• 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