Comparing Nutrients in 300 calories Yuba, Dry tofu skin VS Tomato Juice with Salt

Weight per 300 calories

• Yuba, Dry tofu skin: 56.6g
• Tomato Juice with Salt: 1765g

Yuba, Dry tofu skin has 31.2 times more energy per 100g than Tomato Juice with Salt. It has very high energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Yuba, Dry tofu skin or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Yuba, Dry tofu skin	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.68g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.13% 4.08g	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	51% 28.5g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.063% 0.57μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.22% 0.068mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.23% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	70.4% 21μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.38% 21.5μg	88.2% 353μg	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	1375% 1237mg	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	9.06% 1.36mg	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	58.7% 4.7mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	29.6% 125mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	48.5% 340mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	45% 1663g	3700g per day for Men 19-50 years

Yuba, Dry Tofu Skin VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Yuba, Dry tofu skin or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Yuba, Dry tofu skin vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain 717.1 times more Vitamin A, 8.9 times more Vitamin B1, 20.3 times more Vitamin B2, 15 times more Vitamin B3, 6.8 times more Vitamin B6, 16.4 times more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 1.3 times more Vitamin K than Dry soy beancurd sheets.
• 300 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Dry soy beancurd sheets as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Yuba, Dry tofu skin vs Tomato Juice with Salt:

• 300 calories of Yuba, Dry tofu skin have 2.5 times more Copper and 1.4 times more Zinc than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.5 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 8.1 times more Potassium, 2.2 times more Selenium, 657.3 times more Sodium and 425.8 times more Water than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Tomato Juice with Salt contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yuba, Dry tofu skin have 3.6 times more Fat, 8.4 times more Saturated Fat, 8.3 times more Omega 3, 17.2 times more Omega 6 and 1.9 times more Protein than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 15.3 times more Carbohydrate and 4.2 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Tomato Juice with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber
• 300 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6