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

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, CAP: 72g
• Tofu Yogurt: 319g

Cereals ready-to-eat, QUAKER, CAP have 4.4 times more energy per 100g than Tofu Yogurt. It has very 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	7%	19%	74%
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	6.85% 6.64g	5.92% 5.74g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	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	43.5% 56.6g	39% 51g	130g per day for Men 19-50 years
Sugars	33% 24g	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	5.1% 1.94g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	9.12% 5.1g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0.64% 5.76μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.6mg	4.8% 0.77mg	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	113% 1.47mg	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	279% 1118μg	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	2.93% 0.44mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	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	0.65% 6.47mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	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	165% 13.2mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	30.4% 128mg	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	20% 140mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	7.45% 112mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	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 5.7 times more Vitamin B1, 19.5 times more Vitamin B2, 19.1 times more Vitamin B3, 23 times more Vitamin B6 and 58.4 times more Vitamin B9 than Tofu Yogurt.
• While 300 kcal of Tofu yogurt contain more Vitamin C, 2.3 times more Vitamin E and 77.6 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 3.9 times more Iron, 4.8 times more Sodium and 11.1 times more Zinc than Tofu Yogurt.
• While 300 kcal of Tofu yogurt contain 58.2 times more Calcium, 3 times more Copper, 2.6 times more Magnesium, 7.7 times more Selenium and 137.5 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 3.4 times more Saturated Fat and 6.1 times more Sugars than Tofu Yogurt.
• While 300 kcal of Tofu yogurt contain 23.4 times more Omega 3, 1.9 times more Omega 6 and 2.2 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 and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, QUAKER, CAP as well as Tofu yogurt provide inadequate amounts of Fiber in 300 calories.