Comparing Nutrients in 300 calories Olive, Peanut And Corn Oil VS Tofu Yogurt

Weight per 300 calories

• Olive, Peanut And Corn Oil: 34g
• Tofu Yogurt: 319g

Olive, Peanut And Corn Oil has 9.4 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.

Which food has more nutrients per 300 calories - Olive, Peanut And Corn Oil or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Olive, Peanut And Corn Oil	0%	100%	0%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Olive, Peanut And Corn Oil	Tofu Yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	5.92% 5.74g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	0% 0g	39% 51g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	1.68% 0.64g	38g per day for Men 19-50 years
Protein	0% 0g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Olive, Peanut And Corn Oil	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	33.4% 5mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.94% 7.13μg	9.3% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive, Peanut And Corn Oil	Tofu Yogurt	Recommended Dietary Allowance
Calcium	0% 0mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0.55% 0.044mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	75.4% 41.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.45% 112mg	1500mg per day for Men 19-50 years
Zinc	0.062% 0.007mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	0% 0g	6.7% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Olive, Peanut And Corn Oil vs Tofu Yogurt:

• Olive, Peanut And Corn Oil has 5.1 times more Vitamin E than Tofu yogurt.
• While Tofu yogurt contains more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Olive, Peanut And Corn Oil.
• Both Olive, Peanut And Corn Oil as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Olive, Peanut And Corn Oil vs Tofu Yogurt:

• Tofu yogurt contains more Calcium, more Copper, 76.7 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, 145.8 times more Zinc and more Water than Olive, Peanut And Corn Oil.

Comparison of macro-nutrients per 300 calories:

• Olive, Peanut And Corn Oil has 5.9 times more Fat, 5.9 times more Saturated Fat and 3.9 times more Omega 6 than Tofu yogurt.
• While Tofu yogurt contains 2.5 times more Omega 3, more Carbohydrate, more Sugars and more Protein than Olive, Peanut And Corn Oil.
• Both Olive, Peanut And Corn Oil and Tofu yogurt have similar amounts of Energy per 300 kcal.
• Both Olive, Peanut And Corn Oil as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 300 kcal.