Comparing Nutrients in 1 pound Tofu Yogurt VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Tofu Yogurt	Cranberry Juice	Recommended Dietary Allowance
Energy	14.7% 426kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	1.12% 0.19g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	75.7% 55g	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	4.47% 3.24g	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	% 12.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	28.3% 16g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cranberry Juice	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	22.7% 0.27mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	2.58% 0.41mg	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	18% 0.24mg	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	1.13% 4.54μg	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	47% 42mg	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	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cranberry Juice	Recommended Dietary Allowance
Calcium	53.5% 535mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	27.7% 0.25mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	NA	41.6% 0.96mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.5% 352g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Cranberry Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu Yogurt versus 1 lb of Cranberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu Yogurt vs Cranberry Juice:

• 1 pound of Tofu Yogurt has 6.7 times more Vitamin B1 than Cranberry Juice.
• While 1 lb of Unsweetened Cranberry Juice contains 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.
• 1 pound of Tofu Yogurt have insufficient amounts of Vitamin B6
• 1 pound of Cranberry Juice have insufficient amounts of Vitamin B1
• Both Tofu yogurt as well as Unsweetened Cranberry Juice 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 Tofu Yogurt vs Cranberry Juice:

• 1 pound of Tofu Yogurt has 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 Cranberry Juice.
• While 1 lb of Unsweetened Cranberry Juice contains 1.6 times more Potassium than Tofu yogurt.
• Both Tofu Yogurt and Cranberry Juice contain similar levels of Water per one pound.
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium
• 1 pound of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu Yogurt has 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 Cranberry Juice.
• While 1 lb of Unsweetened Cranberry Juice contains 9.8 times more Sugars than Tofu yogurt.
• 1 pound of Cranberry Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Tofu yogurt as well as Unsweetened Cranberry Juice provide inadequate amounts of Fiber in one pound.