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

Weight per 300 calories

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

Olive, Peanut And Corn Oil has 9.4 times more energy per unit of mass than Tofu yogurt, which is very high in comparison to other foods. Tofu Yogurt having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Tofu Yogurt	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.92% 5.74g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	0% 0g	130g per day for Men 19-50 years
Sugars	5.46% 3.96g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	20% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Tofu Yogurt	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Calcium	37.7% 377mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	0% 0mg	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	0.55% 0.044mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	75.4% 41.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.45% 112mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	0.062% 0.007mg	11mg per day for Men 19-50 years
Water	6.7% 247g	0% 0g	3700g per day for Men 19-50 years

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

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

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

• Tofu yogurt has 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:

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