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

Macros Ratio

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

Macro Nutrients

	Yuba, Dry tofu skin	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	83% 2404kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	70.6% 22.6g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	369% 5.9g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	315% 53.5g	53.4% 9.07g	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	157% 204g	130g per day for Men 19-50 years
Sugars	NA	17.5% 12.7g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 9.07g	g per day for Men 19-50 years
Fiber	36% 13.6g	56% 21.3g	38g per day for Men 19-50 years
Protein	408% 229g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	564% 169μg	22.2% 6.67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	70.3% 281μg	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	0.2% 0.18mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 249μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	95% 953mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	1648% 15mg	181% 1.63mg	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	471% 37.6mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	NA	256% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.3% 15.4μg	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	121% 844mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	4.4% 163g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Yuba, Dry tofu skin has 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 Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 1.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.6 times more Vitamin B9 than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Multicereal Kaiser Roll provide similar amounts of Vitamin B1 per one pound.
• Both Dry soy beancurd sheets as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Yuba, Dry tofu skin has 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 Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 3.4 times more Selenium and 50 times more Sodium than Dry soy beancurd sheets.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yuba, Dry tofu skin has 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 Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 6.3 times more Carbohydrate and 1.6 times more Fiber than Dry soy beancurd sheets.