Comparing Nutrients in 7 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	36.3% 1052kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	65.7% 63.7g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	5.53% 7.2g	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	179% 100g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	247% 74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	4.47% 18μg	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	13.7% 12.3mg	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	31.8% 4.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	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	41.7% 417mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	721% 6.5mg	20% 0.18mg	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	206% 16.5mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	11.4% 0.26mg	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	170% 1191mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Yuba, Dry tofu skin versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Yuba, Dry tofu skin vs Canned Tomatoes with Green Chilies:

• 7 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 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and more Vitamin C than Dry soy beancurd sheets.
• 7 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Yuba, Dry tofu skin vs Canned Tomatoes with Green Chilies:

• 7 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 7 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.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein