Comparing Nutrients in 1 kilogram Tofu Yogurt VS Cranberry Juice

Macros Ratio

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

Macro Nutrients

	Tofu Yogurt	Cranberry Juice	Recommended Dietary Allowance
Energy	32.4% 940kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	94% 122g	130g per day for Men 19-50 years
Sugars	17% 12.4g	167% 121g	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	9.86% 7.15g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	2.63% 1g	38g per day for Men 19-50 years
Protein	62.5% 35g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cranberry Juice	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	50% 0.6mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.7% 0.91mg	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	15.4% 0.2mg	40% 0.52mg	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	2.5% 10μg	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	27.8% 25mg	103% 93mg	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	20.7% 3.1mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cranberry Juice	Recommended Dietary Allowance
Calcium	118% 1180mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	61% 0.55mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	21% 775g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Cranberry Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu Yogurt versus 1 kg of Cranberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tofu Yogurt vs Cranberry Juice:

• 1 kilogram of Tofu Yogurt has 6.7 times more Vitamin B1 than Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 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.
• 1 kilogram of Tofu Yogurt have insufficient amounts of Vitamin B6
• 1 kilogram of Cranberry Juice have insufficient amounts of Vitamin B1
• Both Tofu yogurt as well as Unsweetened Cranberry Juice 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 Tofu Yogurt vs Cranberry Juice:

• 1 kilogram of Tofu Yogurt has 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 Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 1.6 times more Potassium than Tofu yogurt.
• Both Tofu Yogurt and Cranberry Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Tofu Yogurt lack sufficient amounts of Potassium
• 1 kilogram of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

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