Comparing Nutrients in 7 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	12.7% 367kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	3.4% 2.46g	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	34% 13g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3866% 46.4mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2671% 34.7mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1581% 253mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	3.05% 0.04mg	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	1878% 7513μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.5% 4.96mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Tofu Yogurt	Recommended Dietary Allowance
Calcium	13.3% 133mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	16.5% 0.15mg	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	100% 8mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	29.5% 206mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	123% 4167mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	447% 6707mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	75.6% 8.3mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	2.2% 81g	4.16% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.