Comparing Nutrients in 100 grams Tofu Yogurt VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	3.24% 94kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	7.25% 0.12g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	61.8% 80.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	29% 21g	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	0.53% 0.2g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	82.3% 741μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	131% 1.7mg	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	1.5% 6μg	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.78% 2.5mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.5% 267IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	33.3% 0.3mg	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	13.3% 1.06mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	23.6% 99mg	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	5.43% 38mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	1.4% 47mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	39.5% 592mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	2.1% 77.5g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tofu Yogurt vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Tofu yogurt has 2.5 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 370.5 times more Vitamin A, 21.7 times more Vitamin B1, 70 times more Vitamin B2, 69.6 times more Vitamin B3, 85 times more Vitamin B6, 111.2 times more Vitamin B9, more Vitamin B12, 8 times more Vitamin C and more Vitamin D than Tofu yogurt.
• Both Tofu yogurt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin E per 100 g.

Comparing minerals per 100 grams for Tofu Yogurt vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Tofu yogurt has 3.4 times more Calcium and 64.6 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 4 times more Copper, 28.3 times more Iron, 2.5 times more Magnesium, 8.1 times more Phosphorus, 5.7 times more Potassium, 1.6 times more Selenium, 16.9 times more Sodium and 16.1 times more Zinc than Tofu yogurt.

Comparison of macro-nutrients per 100 grams:

• Tofu yogurt has 1.5 times more Omega 3 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 4.1 times more Energy, 2.6 times more Fat, 4.2 times more Saturated Fat, 1.9 times more Omega 6, 5 times more Carbohydrate, 16.9 times more Sugars, 35.5 times more Fiber and 2.9 times more Protein than Tofu yogurt.
• Both Tofu yogurt as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.