Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Multicereal Kaiser Roll	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	94% 2730kcal	183% 5300kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	331% 321g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	156% 49.8g	32g per day for Men 19-50 years
Omega 3	563% 9g	813% 13g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	694% 118g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	55.4% 72g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	124% 47g	79% 30g	38g per day for Men 19-50 years
Protein	154% 86g	900% 504g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	1243% 373μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 620μg	95% 380μg	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	0.44% 0.4mg	0% 0mg	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	75.3% 11.3mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	458% 550μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	85% 850mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	3633% 32.7mg	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	400% 32mg	1038% 83mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	75.6% 34μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	266% 1860mg	857% 6000mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	247% 8400mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	445% 49mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Yuba, Dry tofu skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Multicereal Kaiser Roll versus 1 kg of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Multicereal Kaiser Roll vs Yuba, Dry tofu skin:

• 1 kilogram of Multicereal Kaiser Roll has 1.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.6 times more Vitamin B9 than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 25.4 times more Vitamin B7, 2.1 times more Vitamin E and 19.6 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Yuba, Dry tofu skin provide similar amounts of Vitamin B1 per one kilogram.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Multicereal Kaiser Roll vs Yuba, Dry tofu skin:

• 1 kilogram of Multicereal Kaiser Roll has 3.4 times more Selenium and 50 times more Sodium than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 2.5 times more Calcium, 9.1 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 3.2 times more Phosphorus, 3.3 times more Potassium and 3 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 6.3 times more Carbohydrate and 1.6 times more Fiber than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 1.9 times more Energy, 5.9 times more Fat, 7.1 times more Saturated Fat, 1.4 times more Omega 3, 5.9 times more Omega 6 and 5.9 times more Protein than Vegan Multigrain Kaiser Roll, 60g.