Comparing Nutrients in 100 grams Tofu Yogurt VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Tofu Yogurt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3.24% 94kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	4.98% 4.83g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	9.63% 3.08g	32g per day for Men 19-50 years
Omega 3	7.25% 0.12g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	4.25% 0.72g	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	66% 86g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	61% 44.2g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	7.95% 4.45g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	130% 20.8mg	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	1.54% 0.02mg	165% 2.14mg	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	408% 1630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.78% 2.5mg	0.11% 0.1mg	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	2.07% 0.31mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	13.2% 0.12mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	13% 55mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	1.4% 47mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	48.3% 725mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	141% 15.6mg	11mg per day for Men 19-50 years
Water	2.1% 77.5g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Cereals ready-to-eat, QUAKER, CAP per 100 g

Compare the macro and micronutrient content in 100 g of Tofu Yogurt versus 100 g of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tofu Yogurt vs Cereals ready-to-eat, QUAKER, CAP:

• 100 grams of Tofu Yogurt have 25 times more Vitamin C and 5.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 26.7 times more Vitamin B1, 90 times more Vitamin B2, 86.5 times more Vitamin B3, 107 times more Vitamin B6, 271.7 times more Vitamin B9 and 2 times more Vitamin E than Tofu yogurt.
• 100 grams of Tofu Yogurt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 100 grams of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin K
• Both Tofu yogurt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tofu Yogurt vs Cereals ready-to-eat, QUAKER, CAP:

• 100 grams of Tofu Yogurt have 10.7 times more Calcium, 1.3 times more Selenium and 31 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 1.6 times more Copper, 18.7 times more Iron, 1.4 times more Magnesium, 4.4 times more Phosphorus, 4 times more Potassium, 20.7 times more Sodium and 50.2 times more Zinc than Tofu yogurt.
• 100 grams of Tofu Yogurt lack sufficient amounts of Potassium
• 100 grams of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tofu Yogurt have 4.3 times more Omega 3 and 1.2 times more Omega 6 than Cereals ready-to-eat, QUAKER, CAP.
• While 100 g of Cereals ready-to-eat, QUAKER, CAP contain 4.2 times more Energy, 2.7 times more Fat, 11.9 times more Saturated Fat, 5.4 times more Carbohydrate, 35.6 times more Sugars, 13 times more Fiber and 1.3 times more Protein than Tofu yogurt.
• 100 grams of Tofu Yogurt provide inadequate amounts of Fiber
• 100 grams of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3