Comparing Nutrients in 500 calories Cranberry Juice VS Tofu Yogurt

Weight per 500 calories

• Cranberry Juice: 1087g
• Tofu Yogurt: 532g

Tofu yogurt has 2 times more energy per unit of mass than Unsweetened Cranberry Juice, which is average in comparison to other foods. Cranberry Juice having low energy density.

Discover which food has more nutrients per 500 calories - Cranberry Juice or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Cranberry Juice	Tofu Yogurt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	65.3% 85g	130g per day for Men 19-50 years
Sugars	181% 132g	9.1% 6.6g	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	10.7% 7.77g	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	% 29.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.86% 1.1g	2.8% 1.06g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	1.2% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.98% 1.28mg	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	43.5% 0.57mg	8.2% 0.11mg	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	2.7% 11μg	7.98% 32μg	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	112% 101mg	14.8% 13.3mg	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	87% 13mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Tofu Yogurt	Recommended Dietary Allowance
Calcium	8.7% 87mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	44.3% 0.4mg	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	34% 2.7mg	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	50.7% 213mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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% 141mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	25.6% 947g	11% 412g	3700g per day for Men 19-50 years

Cranberry Juice VS Tofu Yogurt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cranberry Juice or Tofu Yogurt?

Lets compare vitamin content per 500 calories of Cranberry Juice vs Tofu Yogurt:

• 500 calories of Cranberry Juice have 1.8 times more Vitamin B2, 5.3 times more Vitamin B6, 7.6 times more Vitamin C, 7.9 times more Vitamin E and 3 times more Vitamin K than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 3.3 times more Vitamin B1 than Unsweetened Cranberry Juice.
• 500 calories of Cranberry Juice have insufficient amounts of Vitamin B1
• 500 calories of Tofu Yogurt have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Unsweetened Cranberry Juice as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cranberry Juice vs Tofu Yogurt:

• 500 calories of Cranberry Juice have 1.5 times more Copper, 3.3 times more Potassium and 2.3 times more Water than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 7.2 times more Calcium, 2.1 times more Iron, 3.3 times more Magnesium, 1.4 times more Phosphorus, 63.6 times more Selenium, 8.6 times more Sodium and 1.5 times more Zinc than Unsweetened Cranberry Juice.
• 500 calories of Cranberry Juice lack sufficient amounts of Calcium, Selenium and Zinc
• 500 calories of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cranberry Juice have 1.6 times more Carbohydrate and 19.9 times more Sugars than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 2 times more Omega 3, 10.5 times more Omega 6 and 4.4 times more Protein than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Tofu Yogurt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cranberry Juice provide inadequate amounts of Omega 6 and Protein
• Both Unsweetened Cranberry Juice as well as Tofu yogurt provide inadequate amounts of Fiber in 500 calories.