Comparing Nutrients in 300 calories Yuba, Dry tofu skin VS Multicereal Kaiser Roll

Weight per 300 calories

• Yuba, Dry tofu skin: 56.6g
• Multicereal Kaiser Roll: 110g

Yuba, Dry tofu skin has 1.9 times more energy per 100g than Multicereal Kaiser Roll. It has very high energy density when compared to other foods. Vegan Multigrain Kaiser Roll, 60g having high energy density.

Discover which food has more nutrients per 300 calories - Yuba, Dry tofu skin or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	6.1% 5.93g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.68g	13% 2.2g	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	38% 49.5g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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	0.045% 0.033g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	51% 28.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.063% 0.57μg	0.012% 0.11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.22% 0.068mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.23% 0.31mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	70.4% 21μg	5.4% 1.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.38% 21.5μg	17% 68μg	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	0.049% 0.044mg	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	8.28% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	2.56% 3.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	12% 119mg	9.34% 93mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	44% 0.4mg	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	58.7% 4.7mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	29.6% 125mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	NA	62% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.3% 3.74μg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	1.07% 39.6g	3700g per day for Men 19-50 years

Yuba, Dry Tofu Skin VS Multicereal Kaiser Roll Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Yuba, Dry tofu skin or Multicereal Kaiser Roll?

Lets compare vitamin content per 300 calories of Yuba, Dry tofu skin vs Multicereal Kaiser Roll:

• 300 calories of Yuba, Dry tofu skin have 13.1 times more Vitamin B7 and 10.1 times more Vitamin K than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 2.2 times more Vitamin B1, 3.4 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.2 times more Vitamin B9 than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Multicereal Kaiser Roll provide similar amounts of Vitamin B6 and Vitamin E per 300 calories.
• 300 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 300 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin B7 and Vitamin K
• 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 300 calories.

Comparing minerals per 300 calories for Yuba, Dry tofu skin vs Multicereal Kaiser Roll:

• 300 calories of Yuba, Dry tofu skin have 1.3 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 6.7 times more Selenium and 97.1 times more Sodium than Dry soy beancurd sheets.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yuba, Dry tofu skin have 3.1 times more Fat, 3.7 times more Saturated Fat, 3 times more Omega 6 and 3 times more Protein than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.3 times more Omega 3, 12.1 times more Carbohydrate and 3 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Multicereal Kaiser Roll offer comparable quantities of Energy per 300 calories.
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber