Comparing Nutrients in 1 pound Yuba, Dry tofu skin VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Yuba, Dry tofu skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	83% 2404kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	70.6% 22.6g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	369% 5.9g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	315% 53.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	408% 229g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	564% 169μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	9.07% 36.3μg	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	63.5% 57mg	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	72.6% 11mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 249μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	95% 953mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1648% 15mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	471% 37.6mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.4% 0.31mg	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	389% 2722mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Yuba, Dry tofu skin vs Tomatoes in Juice with Salt:

• Dry soy beancurd sheets have 2.2 times more Vitamin B2, 2 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6, 4.8 times more Vitamin B9, 4.1 times more Vitamin E and 21.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yuba, Dry tofu skin vs Tomatoes in Juice with Salt:

• Dry soy beancurd sheets have 6.4 times more Calcium, 62.9 times more Copper, 14.6 times more Iron, 22 times more Magnesium, 35.3 times more Phosphorus, 4.4 times more Potassium, 10 times more Selenium and 40.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 9.6 times more Sodium and 13.7 times more Water than Dry soy beancurd sheets.

Comparison of macro-nutrients per 1 pound:

• Dry soy beancurd sheets have 33.1 times more Energy, 128.4 times more Fat, 146.5 times more Saturated Fat, 325 times more Omega 3, 121.6 times more Omega 6, 2.1 times more Carbohydrate, 1.6 times more Fiber and 63.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Dry soy beancurd sheets as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.