Comparing Nutrients in 1 pound Tofu Yogurt VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Tofu Yogurt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	14.7% 426kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	47.4% 15g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	19.2% 3.27g	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	298% 388g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	277% 201g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	28.3% 16g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	610% 7.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	636% 8.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	609% 97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	746% 9.7mg	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	1763% 7053μg	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	12.6% 11.3mg	0% 0mg	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	9.37% 1.4mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	53.5% 535mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	56% 0.5mg	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	1101% 88mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.4mg	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	108% 757mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	666% 73.3mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Tofu yogurt has more Vitamin C and 5.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 26.9 times more Vitamin B1, 91.1 times more Vitamin B2, 89.4 times more Vitamin B3, 106.9 times more Vitamin B6, 259.2 times more Vitamin B9 and 2 times more Vitamin E than Tofu yogurt.
• Both Tofu yogurt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Tofu yogurt has 10.7 times more Calcium, 2 times more Selenium and 31 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 1.5 times more Copper, 18.3 times more Iron, 1.4 times more Magnesium, 4.4 times more Phosphorus, 4 times more Potassium, 21.5 times more Sodium and 52.1 times more Zinc than Tofu yogurt.

Comparison of macro-nutrients per 1 pound:

• Tofu yogurt has 4.5 times more Omega 3 and 1.2 times more Omega 6 than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 4.2 times more Energy, 2.8 times more Fat, 12.9 times more Saturated Fat, 5.4 times more Carbohydrate, 35.7 times more Sugars, 12.5 times more Fiber and 1.3 times more Protein than Tofu yogurt.
• Both Tofu yogurt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.