Comparing Nutrients in 1 pound Tofu Yogurt VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Tofu Yogurt	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	14.7% 426kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	22.7% 7.26g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	58.4% 9.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	255% 332g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	28% 20.4g	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	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	2.4% 0.91g	121% 46g	38g per day for Men 19-50 years
Protein	28.3% 16g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	499% 4491μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	507% 81mg	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	6.98% 0.091mg	625% 8.1mg	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	6.8% 27.2μg	810% 3239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1280% 30.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.6% 11.3mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	108% 649IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.37% 1.4mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	53.5% 535mg	162% 1619mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	195% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	60% 4.8mg	1639% 131mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	NA	703% 16mg	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	24.6% 172mg	231% 1619mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	150% 2254mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 1 lb

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

Lets compare vitamin content per 1 pound of Tofu Yogurt vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 pound of Tofu Yogurt has 1.8 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 lb of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 495 times more Vitamin A, 21.7 times more Vitamin B1, 5 times more Vitamin B2, 74.6 times more Vitamin B3, 89.5 times more Vitamin B6, 119 times more Vitamin B9, more Vitamin B12, 8.6 times more Vitamin C, more Vitamin D and 1.3 times more Vitamin E than Tofu yogurt.
• 1 pound of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Tofu Yogurt vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 pound of Tofu Yogurt has 20.6 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 lb of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 3 times more Calcium, 5.2 times more Copper, 27.3 times more Iron, 2.9 times more Magnesium, 9.4 times more Phosphorus, 13.5 times more Potassium, 1.9 times more Selenium, 14.2 times more Sodium and 43.2 times more Zinc than Tofu yogurt.
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu Yogurt has 1.7 times more Omega 3 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 lb of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 4 times more Energy, 3.7 times more Fat, 6.2 times more Saturated Fat, 2.4 times more Omega 6, 4.6 times more Carbohydrate, 3.6 times more Sugars, 50.5 times more Fiber and 3.5 times more Protein than Tofu yogurt.
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber