Comparing Nutrients in 5 ounces Yeast extract spread VS Tofu Yogurt

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Yeast extract spread has 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.
• While Tofu yogurt contains more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• Both Yeast extract spread as well as Tofu yogurt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Yeast extract spread has 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.
• While Tofu yogurt contains 1.8 times more Calcium and 1.9 times more Water than Yeast extract spread.

Comparison of macro-nutrients per 5 ounces:

• Yeast extract spread has 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.
• While Tofu yogurt contains 2 times more Fat, more Omega 3 and more Omega 6 than Yeast extract spread.
• Both Yeast extract spread as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.