Comparing Nutrients in 14 ounces Yuba, Dry tofu skin VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Yuba, Dry tofu skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	72.5% 2104kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	61.8% 19.8g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	322% 5.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	275% 47g	0.98% 0.17g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	357% 200g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	83.3% 833mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	1442% 13mg	33% 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	412% 33mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	98% 3334mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yuba, Dry tofu skin vs Cooked Ripe Red Tomatoes:

• Dry soy beancurd sheets have 9.7 times more Vitamin B1, 5.5 times more Vitamin B2, 2.6 times more Vitamin B3, 4.3 times more Vitamin B5, 4.1 times more Vitamin B6, 2.9 times more Vitamin B9, 4.3 times more Vitamin E and 19.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and more Vitamin C than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yuba, Dry tofu skin vs Cooked Ripe Red Tomatoes:

• Dry soy beancurd sheets have 19.1 times more Calcium, 43.6 times more Copper, 12.2 times more Iron, 24.4 times more Magnesium, 21.4 times more Phosphorus, 3.9 times more Potassium, 14 times more Selenium and 35 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 13.7 times more Water than Dry soy beancurd sheets.

Comparison of macro-nutrients per 14 ounces:

• Dry soy beancurd sheets have 29.4 times more Energy, 291.8 times more Fat, 332 times more Saturated Fat, 650 times more Omega 3, 281 times more Omega 6, 1.8 times more Carbohydrate, 4.3 times more Fiber and 53.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dry soy beancurd sheets as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.