#1: Soft Tofu×
×
#2: Chicken Roasting Meat Only Cooked Roasted×
×
#3: Nonfat Greek Yogurt×
×
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Nutrition Comparison of Soft Tofu, Chicken Roasting Meat Only Cooked Roasted, and Nonfat Greek Yogurt

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)4% DV73 calories
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)12% DV234 calories
  • Nonfat Greek Yogurt1 container (x1)5% DV100 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)7% DV4.4g
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)14% DV9.3g
  • Nonfat Greek Yogurt1 container (x1)1% DV0.7g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)0% DV1.4g
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)0% DV0g
  • Nonfat Greek Yogurt1 container (x1)2% DV6.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)17% DV8.6g
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)70% DV35g
  • Nonfat Greek Yogurt1 container (x1)35% DV17.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)0% DV0mg
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)35% DV105mg
  • Nonfat Greek Yogurt1 container (x1)3% DV8.5mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)1% DV0.2g
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)0% DV0g
  • Nonfat Greek Yogurt1 container (x1)0% DV0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)2% DV0.8g
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)~% DV~g
  • Nonfat Greek Yogurt1 container (x1)11% DV5.5g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)7% DV1.3mg
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)9% DV1.7mg
  • Nonfat Greek Yogurt1 container (x1)1% DV0.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)10% DV133.2mg
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)1% DV16.8mg
  • Nonfat Greek Yogurt1 container (x1)14% DV187mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Soft Tofu1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) (x1)3% DV144mg
  • Chicken Roasting Meat Only Cooked Roasted1 cup, chopped or diced (x1)7% DV320.6mg
  • Nonfat Greek Yogurt1 container (x1)5% DV239.7mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)120140170
Calories
(%DV)
73
(4%)
234
(12%)
100
(5%)
Fat (g)
(%DV)
4.4
(7%)
9.3
(14%)
0.7
(1%)
Protein (g)
(%DV)
8.6
(17%)
35
(70%)
17.3
(35%)
Carbohydrates (g)
(%DV)
1.4
(0%)
0
(0%)
6.1
(2%)
Sugar (g)
(%DV)
0.8
(2%)
~
(~%)
5.5
(11%)
Fiber (g)
(%DV)
0.2
(1%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
105
(35%)
8.5
(3%)
Saturated Fats (g)
(%DV)
0.6
(3%)
2.5
(13%)
0.2
(1%)
Net Carbs (g)1.206.1
Trans Fats (g)0~0
 Minerals
Food ##1#2#3
Weight (g)120140170
Calcium (mg)
(%DV)
133.2
(10%)
16.8
(1%)
187
(14%)
Iron (mg)
(%DV)
1.3
(7%)
1.7
(9%)
0.1
(1%)
Potassium (mg)
(%DV)
144
(3%)
320.6
(7%)
239.7
(5%)
Magnesium (mg)
(%DV)
32.4
(8%)
29.4
(7%)
18.7
(4%)
Phosphorus (mg)
(%DV)
110.4
(9%)
268.8
(22%)
229.5
(18%)
Sodium (mg)
(%DV)
9.6
(0%)
105
(4%)
61.2
(3%)
Zinc (mg)
(%DV)
0.8
(7%)
2.1
(19%)
0.9
(8%)
Copper (mg)
(%DV)
0.2
(21%)
0.1
(9%)
0
(3%)
Manganese (mg)
(%DV)
0.5
(20%)
0
(1%)
0
(1%)
Selenium (μg)
(%DV)
10.7
(19%)
34.4
(63%)
16.5
(30%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)120140170
Vitamin A, RAE (μg)
(%DV)
0
(0%)
16.8
(2%)
1.7
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0.4
(17%)
1.3
(53%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0.1
(7%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.2
(16%)
0.5
(36%)
Niacin (B3) (mg)
(%DV)
0.6
(4%)
11
(69%)
0.4
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
1.4
(27%)
0.6
(11%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0.6
(34%)
0.1
(6%)
Folate (B9) (μg)
(%DV)
52.8
(13%)
7
(2%)
11.9
(3%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
52.8
(13%)
7
(2%)
11.9
(3%)
Folate (DFE) (μg)
(%DV)
52.8
(13%)
7
(2%)
11.9
(3%)
Choline (mg)
(%DV)
32.9
(6%)
~
(~%)
25.7
(5%)
Retinol (μg)016.81.7
Vitamin A (IU)
(%DV)
8.4
(0%)
57.4
(2%)
6.8
(0%)
Beta Carotene (μg)
(%RDA)
4.8
(0%)
~
(~%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
~
(~%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
~
(~%)
0
(0%)
Lycopene (μg)0~0
Lut + Zeaxan (μg)0~0
Vitamin E (mg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Ergocalciferol (D2) (μg)~~0
Cholecalciferol (D3) (μg)~
 
~
 
0
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
2.4
(2%)
~
(~%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~0
Menaquinone-4 (μg)~~0
 Other
Food ##1#2#3
Weight (g)120140170
Water (g)104.794.4144.7
Ash (g)111
Alcohol (g)0~0
Caffeine (mg)0~0
Theobromine (mg)0~0
 Carbohydrates
Food ##1#2#3
Weight (g)120140170
Sucrose (g)~~0
Glucose (g)~~0
Fructose (g)~~0
Lactose (g)~~4.3
Maltose (g)~~0
Galactose (g)~~1.2
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)120140170
Omega 3s (mg)
(%AI)
295
(18%)
84
(5%)
2
(0%)
Omega 6s (mg)
(%AI)
2202
(13%)
1736
(10%)
17
(0%)
Omega 3 to Omega 6 Ratio0.13
 
0.05
 
0.1
 
Omega 6 to Omega 3 Ratio7.46
 
20.67
 
10
 
4:0 (mg)0~0
6:0 (mg)0~5
8:0 (mg)0~7
10:0 (mg)0022
12:0 (mg)01410
13:0 (mg)~~~
14:0 (mg)127026
15:0 (mg)~~5
16:0 (mg)469177883
17:0 (mg)~~5
18:0 (mg)15858836
20:0 (mg)~~0
22:0 (mg)~~0
24:0 (mg)~~0
Monosaturated Fats (mg)977
 
3500
 
90
 
14:1 (mg)~~2
15:1 (mg)~~0
16:1 undifferentiated (mg)124763
16:1 c (mg)~~3
16:1 t (mg)~~0
17:1 (mg)~~0
18:1 undifferentiated (mg)965291283
18:1 c (mg)~~73
18:1 t (mg)~~10
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)0563
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~0
Polyunsaturated Fats (mg)2497
 
2114
 
20
 
18:2 undifferentiated (mg)2202173617
18:2 n-6 c,c (mg)~~17
18:2 CLAs (mg)~~0
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
0
 
18:3 undifferentiated (mg)295842
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
2
 
18:3 n-6 c,c,c (mg)~~0
18:3i (mg)~~0
18:4 (mg)0~0
20:2 n-6 c,c (mg)~~0
20:3 undifferentiated (mg)~~0
20:3 n-3 (mg)~~0
20:3 n-6 (mg)~~0
20:4 undifferentiated (mg)0
 
140
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
14
 
0
 
21:5 (mg)~~~
22:4 (mg)~~0
Docosapentaenoic Acid (DPA) (mg)0280
Docosahexaenoic Acid (DHA) (mg)0
 
42
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
10
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
0
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)120140170
Betaine (mg)0~1
Tryptophan (mg)
(%RDI)
122
(44%)
409
(146%)
~
(~%)
Threonine (mg)
(%RDI)
322
(31%)
1478
(141%)
~
(~%)
Isoleucine (mg)
(%RDI)
389
(28%)
1849
(132%)
~
(~%)
Leucine (mg)
(%RDI)
598
(22%)
2628
(96%)
~
(~%)
Lysine (mg)
(%RDI)
517
(25%)
2975
(142%)
~
(~%)
Methionine (mg)
(%RDI)
101
(14%)
970
(133%)
~
(~%)
Cystine (mg)
(%RDI)
109
(38%)
448
(156%)
~
(~%)
Phenylalanine (mg)
(%RDI)
383
(44%)
1390
(159%)
~
(~%)
Tyrosine (mg)
(%RDI)
263
(30%)
1182
(135%)
~
(~%)
Valine (mg)
(%RDI)
397
(22%)
1736
(95%)
~
(~%)
Arginine (mg)5232113~
Histidine (mg)
(%RDI)
229
(33%)
1086
(155%)
~
(~%)
Alanine (mg)3221911~
Aspartic acid (mg)8693121~
Glutamic acid (mg)13605243~
Glycine (mg)3071721~
Proline (mg)4241441~
Serine (mg)3711204~
Hydroxyproline (mg)~~~

Data Source:

  1. Soft Tofu
  2. Chicken Roasting Meat Only Cooked Roasted
  3. Nonfat Greek Yogurt