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

Weight per 300 calories

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

Cereals ready-to-eat, QUAKER, CAP have 4.2 times more energy per unit of mass than Tofu yogurt, which is high in comparison to other foods. Tofu Yogurt having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu Yogurt have 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.
• While 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 3.1 times more Saturated Fat, 1.3 times more Carbohydrate and 8.4 times more Sugars than Tofu yogurt.
• Both Tofu Yogurt and Cereals ready-to-eat, QUAKER, CAP 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 Tofu yogurt as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Fiber in 300 calories.