Comparing Nutrients in 5 ounces Tofu Yogurt VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Tofu Yogurt	Yeast extract spread	Recommended Dietary Allowance
Energy	4.6% 133kcal	9.04% 262kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	22.3% 29g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	3.13% 2.27g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Yeast extract spread	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	2761% 33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	1908% 25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	1130% 181mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	130% 6.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	2.13% 8.5μg	1342% 5367μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.94% 3.54mg	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	2.93% 0.44mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Yeast extract spread	Recommended Dietary Allowance
Calcium	16.7% 167mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	38.6% 0.35mg	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	18.8% 1.5mg	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	60.7% 255mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	7.7% 54mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	87.5% 2977mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	319% 4791mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	2.97% 110g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Yeast extract spread per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu Yogurt versus 5 oz of Yeast extract spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tofu Yogurt vs Yeast extract spread:

• 5 ounces of Tofu Yogurt have more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• While 5 oz of Yeast extract spread contain 389.6 times more Vitamin B1, 875 times more Vitamin B2, 531.3 times more Vitamin B3, 631 times more Vitamin B9 and more Vitamin B12 than Tofu yogurt.
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin B12
• 5 ounces of Yeast extract spread have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Tofu yogurt as well as Yeast extract spread have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu Yogurt vs Yeast extract spread:

• 5 ounces of Tofu Yogurt have 1.8 times more Calcium and 1.9 times more Water than Yeast extract spread.
• While 5 oz of Yeast extract spread contain 3.3 times more Copper, 3.8 times more Iron, 4.5 times more Magnesium, 2.7 times more Phosphorus, 44.7 times more Potassium, 2.1 times more Selenium, 96.6 times more Sodium and 13.5 times more Zinc than Tofu yogurt.
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu Yogurt have more Omega 3 and more Omega 6 than Yeast extract spread.
• While 5 oz of Yeast extract spread contain 2 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Sugars, 32.5 times more Fiber and 6.8 times more Protein than Tofu yogurt.
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber
• 5 ounces of Yeast extract spread provide inadequate amounts of Omega 3 and Omega 6