Comparing Nutrients in 1 kilogram Yuba, Dry tofu skin VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Yuba, Dry tofu skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	183% 5300kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	331% 321g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	156% 49.8g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	813% 13g	NA	1.6g per day for Men 19-50 years
Omega 6	694% 118g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	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	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	900% 504g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1243% 373μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	160% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	458% 550μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	210% 2100mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	3633% 32.7mg	NA	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	1038% 83mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	NA	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	857% 6000mg	NA	700mg per day for Men 19-50 years
Potassium	247% 8400mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	NA	11mg per day for Men 19-50 years
Water	1.86% 69g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Yuba, Dry tofu skin versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yuba, Dry tofu skin vs Frozen Roasted Potatoes with Salt:

• Both Dry soy beancurd sheets and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Dry soy beancurd sheets as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Yuba, Dry tofu skin vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Yuba, Dry tofu skin has 14 times more Calcium, 16.6 times more Iron and 1.9 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 24.8 times more Sodium than Dry soy beancurd sheets.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yuba, Dry tofu skin has 4.2 times more Energy, 17.7 times more Fat, 29.8 times more Saturated Fat and 22.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.6 times more Carbohydrate than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.