Comparing Nutrients in 5 ounces Yuba, Dry tofu skin VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Yuba, Dry tofu skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	26% 751kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.85% 10.2g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	128% 71.4g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	176% 53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	3.2% 12.8μg	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	9.76% 8.8mg	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	29.8% 298mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	14% 0.13mg	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	147% 11.8mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	8.14% 0.19mg	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	121% 850mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Yuba, Dry tofu skin versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Yuba, Dry tofu skin vs Canned Tomatoes with Green Chilies:

• 5 ounces of Yuba, Dry tofu skin have 10.3 times more Vitamin B1, 6.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.2 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and more Vitamin C than Dry soy beancurd sheets.
• 5 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dry soy beancurd sheets as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Yuba, Dry tofu skin vs Canned Tomatoes with Green Chilies:

• 5 ounces of Yuba, Dry tofu skin have 10.5 times more Calcium, 36.3 times more Copper, 31.9 times more Iron, 20 times more Magnesium, 42.9 times more Phosphorus, 7.9 times more Potassium, 17.5 times more Selenium and 37.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 33.4 times more Sodium and 13.7 times more Water than Dry soy beancurd sheets.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yuba, Dry tofu skin have 35.3 times more Energy, 401.3 times more Fat, 452.7 times more Saturated Fat, 1300 times more Omega 3, 406.9 times more Omega 6, 2 times more Carbohydrate and 73 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein