Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, CAP VS Tofu Yogurt

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, CAP: 75.4g
• Tofu Yogurt: 319g

Cereals ready-to-eat, QUAKER, CAP have 4.2 times more energy per 100g than Tofu Yogurt. It has high energy density when compared to other foods. Tofu yogurt having average energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, CAP or Tofu Yogurt?

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.98% 3.86g	5.92% 5.74g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.52g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	1.22% 0.02g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	17% 2.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	39% 51g	130g per day for Men 19-50 years
Sugars	46% 33.4g	5.46% 3.96g	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	4.96% 1.9g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0.59% 5.28μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	4.9% 0.064mg	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	293% 1172μg	4.8% 19μg	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	0% 0mg	8.87% 7.98mg	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	3.1% 0.47mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	9.3% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Calcium	0.83% 8.3mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	26.6% 0.24mg	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	183% 14.6mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.87% 41.5mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	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	18% 126mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	4.12% 140mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	7.45% 112mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	6.7% 247g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, CAP VS Tofu Yogurt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, CAP or Tofu Yogurt?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, CAP vs Tofu Yogurt:

• 300 calories of Cereals ready-to-eat, QUAKER, CAP have 6.4 times more Vitamin B1, 21.5 times more Vitamin B2, 21.1 times more Vitamin B3, 25.2 times more Vitamin B6 and 61.2 times more Vitamin B9 than Tofu Yogurt.
• While 300 kcal of Tofu yogurt contain more Vitamin C, 2.1 times more Vitamin E and 24.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 300 calories of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, CAP as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, CAP vs Tofu Yogurt:

• 300 calories of Cereals ready-to-eat, QUAKER, CAP have 4.3 times more Iron, 5.1 times more Sodium and 12.3 times more Zinc than Tofu Yogurt.
• While 300 kcal of Tofu yogurt contain 45.4 times more Calcium, 2.9 times more Copper, 3.1 times more Magnesium, 8.5 times more Selenium and 131.3 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Tofu Yogurt contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• Both Cereals ready-to-eat, QUAKER, CAP as well as Tofu yogurt lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, CAP have 3.1 times more Saturated Fat, 1.3 times more Carbohydrate and 8.4 times more Sugars than Tofu Yogurt.
• While 300 kcal of Tofu yogurt contain 18.9 times more Omega 3, 5.3 times more Omega 6 and 3.4 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Tofu Yogurt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3, Omega 6 and Protein
• Both Cereals ready-to-eat, QUAKER, CAP as well as Tofu yogurt provide inadequate amounts of Fiber in 300 calories.