Comparing Nutrients in 500 calories Yuba, Dry tofu skin VS Stewed Canned Tomatoes

Weight per 500 calories

• Yuba, Dry tofu skin: 94g
• Stewed Canned Tomatoes: 1923g

Yuba, Dry tofu skin has 20.4 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Yuba, Dry tofu skin or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Yuba, Dry tofu skin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	76.7% 1.23g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.22% 6.8g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	7.45% 2.83g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	85% 47.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	117% 35μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.96% 36μg	24% 96μg	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	169% 152mg	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	15% 2.26mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.2% 52μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	20% 198mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	343% 3.1mg	239% 2.15mg	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	98% 7.83mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	49.4% 208mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	49.3% 1.13mg	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	81% 566mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	47.6% 1760g	3700g per day for Men 19-50 years

Yuba, Dry Tofu Skin VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yuba, Dry tofu skin or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Yuba, Dry tofu skin vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 183.5 times more Vitamin A, 2.7 times more Vitamin B1, 5.9 times more Vitamin B2, 10.4 times more Vitamin B3, 4.2 times more Vitamin B5, 2.7 times more Vitamin B9, more Vitamin C and 7 times more Vitamin E than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Stewed Canned Tomatoes provide similar amounts of Vitamin B6 and Vitamin K per 500 calories.
• 500 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 Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yuba, Dry tofu skin vs Stewed Canned Tomatoes:

• 500 calories of Yuba, Dry tofu skin have 1.4 times more Copper, 1.5 times more Phosphorus and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 3.3 times more Calcium, 3.3 times more Iron, 5 times more Potassium, 1.7 times more Selenium, 375.4 times more Sodium and 270.4 times more Water than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Stewed Canned Tomatoes contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yuba, Dry tofu skin have 8.3 times more Fat, 9.4 times more Saturated Fat, 21.3 times more Omega 3, 7.8 times more Omega 6 and 2.7 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 17.5 times more Carbohydrate and 6.8 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6