Comparing Nutrients in 1 pound 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	14.7% 426kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	46% 7.8g	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	280% 364g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	131% 95g	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	84.8% 32.2g	38g per day for Men 19-50 years
Protein	28.3% 16g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	373% 3361μg	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	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	593% 7.7mg	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	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.6% 11.3mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	202% 1211IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.37% 1.4mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	5.3% 6.35μg	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	53.5% 535mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	151% 1.36mg	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	60% 4.8mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	107% 449mg	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	24.6% 172mg	200% 1402mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.