Comparing Nutrients in 7 ounces Tofu Yogurt VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Tofu Yogurt	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	6.43% 187kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	25.6% 4.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	112% 145g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	12.3% 8.93g	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	1.04% 0.4g	52.7% 20g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	218% 1965μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.98% 0.48mg	222% 35.5mg	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	3.05% 0.04mg	273% 3.55mg	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	2.98% 12μg	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	560% 13.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.96mg	47% 42.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.3% 284IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	23.4% 234mg	71% 708mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	85.3% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	26.3% 2.1mg	717% 57.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	NA	307% 7.07mg	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	10.8% 75.4mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	65.8% 986mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	4.16% 154g	0.2% 7.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu Yogurt versus 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu Yogurt vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 ounces of Tofu Yogurt have 1.8 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 495 times more Vitamin A, 21.7 times more Vitamin B1, 5 times more Vitamin B2, 74.6 times more Vitamin B3, 89.5 times more Vitamin B6, 119 times more Vitamin B9, more Vitamin B12, 8.6 times more Vitamin C, more Vitamin D and 1.3 times more Vitamin E than Tofu yogurt.
• 7 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Tofu Yogurt vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 ounces of Tofu Yogurt have 20.6 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 3 times more Calcium, 5.2 times more Copper, 27.3 times more Iron, 2.9 times more Magnesium, 9.4 times more Phosphorus, 13.5 times more Potassium, 1.9 times more Selenium, 14.2 times more Sodium and 43.2 times more Zinc than Tofu yogurt.
• 7 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu Yogurt have 1.7 times more Omega 3 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 4 times more Energy, 3.7 times more Fat, 6.2 times more Saturated Fat, 2.4 times more Omega 6, 4.6 times more Carbohydrate, 3.6 times more Sugars, 50.5 times more Fiber and 3.5 times more Protein than Tofu yogurt.
• 7 ounces of Tofu Yogurt provide inadequate amounts of Fiber