Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS Tofu Yogurt

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Energy	19.4% 563kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.03% 1.02g	7.5% 1.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	86.4% 62.7g	2.42% 1.76g	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	9.7% 3.7g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	2.13% 0.34mg	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	233% 3.03mg	2.2% 0.028mg	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	578% 2310μg	2.13% 8.5μg	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	0.16% 0.14mg	3.94% 3.54mg	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	5.95% 0.89mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Tofu Yogurt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	12% 0.11mg	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	351% 28mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	13.5% 56.7mg	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	34% 238mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	68.5% 1028mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Tofu Yogurt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, CAP versus 5 oz of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, CAP vs Tofu Yogurt:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 26.7 times more Vitamin B1, 90 times more Vitamin B2, 86.5 times more Vitamin B3, 107 times more Vitamin B6, 271.7 times more Vitamin B9 and 2 times more Vitamin E than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 25 times more Vitamin C and 5.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, CAP as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, CAP vs Tofu Yogurt:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.6 times more Copper, 18.7 times more Iron, 1.4 times more Magnesium, 4.4 times more Phosphorus, 4 times more Potassium, 20.7 times more Sodium and 50.2 times more Zinc than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 10.7 times more Calcium and 31 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Tofu Yogurt contain similar levels of Selenium per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 4.2 times more Energy, 2.7 times more Fat, 11.9 times more Saturated Fat, 5.4 times more Carbohydrate, 35.6 times more Sugars, 13 times more Fiber and 1.3 times more Protein than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 4.3 times more Omega 3 than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Tofu Yogurt offer comparable quantities of Omega 6 per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber