Comparing Nutrients in 1 kilogram Cranberry Juice VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Cranberry Juice	Tofu Yogurt	Recommended Dietary Allowance
Energy	16% 460kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	123% 160g	130g per day for Men 19-50 years
Sugars	167% 121g	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	9.86% 7.15g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	5.26% 2g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	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	40% 0.52mg	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	2.5% 10μg	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	103% 93mg	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	80% 12mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Tofu Yogurt	Recommended Dietary Allowance
Calcium	8% 80mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	31.3% 2.5mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	18.6% 130mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	23.5% 871g	21% 775g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Juice VS Tofu Yogurt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cranberry Juice 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 Cranberry Juice vs Tofu Yogurt:

• 1 kilogram of Cranberry Juice has 2.6 times more Vitamin B6, 3.7 times more Vitamin C, 3.9 times more Vitamin E and 1.5 times more Vitamin K than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 6.7 times more Vitamin B1 than Unsweetened Cranberry Juice.
• 1 kilogram of Cranberry Juice have insufficient amounts of Vitamin B1
• 1 kilogram of Tofu Yogurt have insufficient amounts of Vitamin B6
• Both Unsweetened Cranberry Juice as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cranberry Juice vs Tofu Yogurt:

• 1 kilogram of Cranberry Juice has 1.6 times more Potassium than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 14.8 times more Calcium, 1.4 times more Copper, 4.2 times more Iron, 6.7 times more Magnesium, 2.9 times more Phosphorus, 130 times more Selenium, 17.5 times more Sodium and 3.1 times more Zinc than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Tofu Yogurt contain similar levels of Water per one kilogram.
• 1 kilogram of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc
• 1 kilogram of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cranberry Juice has 9.8 times more Sugars than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 2 times more Energy, 4.1 times more Omega 3, 21.5 times more Omega 6, 1.3 times more Carbohydrate and 9 times more Protein than Unsweetened Cranberry Juice.
• 1 kilogram of Cranberry Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Unsweetened Cranberry Juice as well as Tofu yogurt provide inadequate amounts of Fiber in one kilogram.