Comparing Nutrients in 300 calories Tofu Yogurt VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 300 calories

• Tofu Yogurt: 319g
• Cereals ready-to-eat, POST, ALPHA-BITS: 77g

Cereals ready-to-eat, POST, ALPHA-BITS have 4.1 times more energy per unit of mass than Tofu yogurt, which is high in comparison to other foods. Tofu Yogurt having average energy density.

Which food has more nutrients per 300 calories - Tofu Yogurt or Cereals ready-to-eat, POST, ALPHA-BITS?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.92% 5.74g	3.66% 3.55g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	47.6% 62g	130g per day for Men 19-50 years
Sugars	5.46% 3.96g	22.3% 16g	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	1.68% 0.64g	14.4% 5.48g	38g per day for Men 19-50 years
Protein	20% 11g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	63.5% 571μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	83.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	101% 1.3mg	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	4.8% 19μg	129% 514μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.87% 7.98mg	17% 15.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	34.3% 206IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.3% 11μg	0.9% 1.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	37.7% 377mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	25.7% 0.23mg	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	42.3% 3.4mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	18% 76.3mg	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	17.3% 121mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	6.06% 206mg	3400mg per day for Men 19-50 years
Selenium	75.4% 41.5μg	29.3% 16μg	55μg per day for Men 19-50 years
Sodium	7.45% 112mg	30.4% 457mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	6.7% 247g	0.025% 0.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tofu Yogurt vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Tofu yogurt has 4.1 times more Vitamin E and 10.3 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 89.5 times more Vitamin A, 5.2 times more Vitamin B1, 16.9 times more Vitamin B2, 16.8 times more Vitamin B3, 20.5 times more Vitamin B6, 26.9 times more Vitamin B9, more Vitamin B12, 1.9 times more Vitamin C and more Vitamin D than Tofu yogurt.

Comparing minerals per 300 calories for Tofu Yogurt vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Tofu yogurt has 14 times more Calcium, 1.7 times more Magnesium, 2.6 times more Selenium and 267.3 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 6.8 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium, 4.1 times more Sodium and 3.9 times more Zinc than Tofu yogurt.
• Both Tofu yogurt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tofu yogurt has 1.6 times more Fat, 6.2 times more Omega 3, 2.2 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 4.1 times more Sugars and 8.6 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Tofu yogurt as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.