Comparing Nutrients in 1 pound 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	65.2% 1891kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	55.6% 17.8g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	56.7% 9.64g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 357g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	209% 151g	7.76% 5.62g	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	32.2% 12.2g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	578% 6.94mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	604% 7.86mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	577% 92mg	6.8% 1.1mg	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	711% 9.24mg	6.98% 0.091mg	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	1762% 7049μg	6.8% 27.2μg	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	12.6% 11.3mg	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	18.4% 2.77mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Calcium	4.1% 41mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	37.8% 0.34mg	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	1041% 83.3mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	43% 181mg	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	126% 880mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	224% 3366mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	630% 69.4mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	9.5% 352g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb of Tofu yogurt contains more Vitamin C and 17.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Tofu yogurt contains 5.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber