Comparing Nutrients in 100 grams 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	6.38% 185kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	12.3% 16g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	1.7% 1.24g	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	17% 6.5g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	42.6% 24g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1948% 23.4mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1346% 17.5mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	797% 128mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	1.54% 0.02mg	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	947% 3786μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.78% 2.5mg	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	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Tofu Yogurt	Recommended Dietary Allowance
Calcium	6.7% 67mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.25mg	8.33% 0.075mg	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	50.5% 4.04mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	15% 104mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	225% 3380mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	1.1% 41g	2.1% 77.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.