Comparing Nutrients in 5 ounces Tomato Paste VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Tomato Paste	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	4% 116kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	11% 6.12g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	176% 53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	13.5% 54μg	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	34.5% 31mg	0% 0mg	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	40.6% 6.1mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	5.1% 51mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	515% 4.64mg	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	53% 4.22mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	NA	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	17% 118mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Yuba, Dry tofu skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Yuba, Dry tofu skin:

• 5 ounces of Tomato Paste have 76 times more Vitamin A, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin C and 1.8 times more Vitamin E than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 5.8 times more Vitamin B1, 3.9 times more Vitamin B5, 1.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 4.8 times more Vitamin K than Canned Tomato Paste.
• 5 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Dry soy beancurd sheets have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Yuba, Dry tofu skin:

• 5 ounces of Tomato Paste have 1.2 times more Potassium and 4.9 times more Sodium than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 5.8 times more Calcium, 9 times more Copper, 2.8 times more Iron, 5.2 times more Magnesium, 7.2 times more Phosphorus, 1.3 times more Selenium and 7.8 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.6 times more Carbohydrate and 1.4 times more Fiber than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 6.5 times more Energy, 68.3 times more Fat, 49.8 times more Saturated Fat, 185.7 times more Omega 3, 77.6 times more Omega 6 and 11.7 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6