Comparing Nutrients in 14 ounces Yuba, Dry tofu skin VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Yuba, Dry tofu skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	72.5% 2104kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	61.8% 19.8g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	322% 5.16g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	275% 47g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	11% 14.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	357% 200g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	493% 148μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	8.93% 35.7μg	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	0% 0mg	27.3% 24.6mg	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	63.5% 9.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	83.3% 833mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	1442% 13mg	39.7% 0.36mg	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	412% 33mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	22.8% 0.52mg	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	340% 2381mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	98% 3334mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Yuba, Dry tofu skin versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Yuba, Dry tofu skin vs Canned Tomatoes with Green Chilies:

• 14 ounces of Yuba, Dry tofu skin have 10.3 times more Vitamin B1, 6.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.2 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and more Vitamin C than Dry soy beancurd sheets.
• 14 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dry soy beancurd sheets as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yuba, Dry tofu skin vs Canned Tomatoes with Green Chilies:

• 14 ounces of Yuba, Dry tofu skin have 10.5 times more Calcium, 36.3 times more Copper, 31.9 times more Iron, 20 times more Magnesium, 42.9 times more Phosphorus, 7.9 times more Potassium, 17.5 times more Selenium and 37.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 33.4 times more Sodium and 13.7 times more Water than Dry soy beancurd sheets.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yuba, Dry tofu skin have 35.3 times more Energy, 401.3 times more Fat, 452.7 times more Saturated Fat, 1300 times more Omega 3, 406.9 times more Omega 6, 2 times more Carbohydrate and 73 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein