Comparing Nutrients in 1 kilogram Tofu Yogurt VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	32.4% 940kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	101% 17.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	618% 803g	130g per day for Men 19-50 years
Sugars	17% 12.4g	290% 210g	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	5.26% 2g	187% 71g	38g per day for Men 19-50 years
Protein	62.5% 35g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	823% 7410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	151% 7.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	1308% 17mg	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	15% 60μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	222% 200mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	445% 2670IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.7% 3.1mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	118% 1180mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	333% 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	133% 10.6mg	3750% 300mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	236% 990mg	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	54.3% 380mg	441% 3090mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	395% 5920mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	455% 50mg	11mg per day for Men 19-50 years
Water	21% 775g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu Yogurt vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Tofu yogurt has 2.5 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 370.5 times more Vitamin A, 21.7 times more Vitamin B1, 70 times more Vitamin B2, 69.6 times more Vitamin B3, 85 times more Vitamin B6, 111.2 times more Vitamin B9, more Vitamin B12, 8 times more Vitamin C and more Vitamin D than Tofu yogurt.
• Both Tofu yogurt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Tofu Yogurt vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Tofu yogurt has 3.4 times more Calcium and 64.6 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 4 times more Copper, 28.3 times more Iron, 2.5 times more Magnesium, 8.1 times more Phosphorus, 5.7 times more Potassium, 1.6 times more Selenium, 16.9 times more Sodium and 16.1 times more Zinc than Tofu yogurt.

Comparison of macro-nutrients per 1 kilogram:

• Tofu yogurt has 1.5 times more Omega 3 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 4.1 times more Energy, 2.6 times more Fat, 4.2 times more Saturated Fat, 1.9 times more Omega 6, 5 times more Carbohydrate, 16.9 times more Sugars, 35.5 times more Fiber and 2.9 times more Protein than Tofu yogurt.
• Both Tofu yogurt as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.