Comparing Nutrients in 1 pound 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	7.2% 209kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	42.6% 55.3g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	75.7% 55g	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	4.47% 3.24g	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	% 12.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.2% 0.45g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	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	18% 0.24mg	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	1.13% 4.54μg	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	47% 42mg	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	36.3% 5.44mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Tofu Yogurt	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	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	14% 1.13mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	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	8.42% 59mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Juice VS Tofu Yogurt per 1 lb

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

• 1 pound 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 lb of Tofu yogurt contains 6.7 times more Vitamin B1 than Unsweetened Cranberry Juice.
• 1 pound of Cranberry Juice have insufficient amounts of Vitamin B1
• 1 pound 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 pound.

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

• 1 pound of Cranberry Juice has 1.6 times more Potassium than Tofu Yogurt.
• While 1 lb 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 pound.
• 1 pound of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cranberry Juice has 9.8 times more Sugars than Tofu Yogurt.
• While 1 lb 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 pound 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 pound.