Comparing Nutrients in 100 grams Yuba, Dry tofu skin VS 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	18.3% 530kcal	9.4% 273kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	69.4% 12g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	34.6% 45g	130g per day for Men 19-50 years
Sugars	NA	3.86% 2.8g	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	0.041% 0.03g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	7.9% 3g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	90% 50.4g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.011% 0.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	124% 37.3μg	4.9% 1.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	15.5% 62μg	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	0.044% 0.04mg	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	16% 2.4mg	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	21% 210mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	40% 0.36mg	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	104% 8.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	NA	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.56% 3.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85.7% 600mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	7.56% 257mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Multicereal Kaiser Roll per 100 g

Compare the macro and micronutrient content in 100 g of Yuba, Dry tofu skin versus 100 g of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Yuba, Dry tofu skin vs Multicereal Kaiser Roll:

• 100 grams of Yuba, Dry tofu skin have 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 25.4 times more Vitamin B7, 2.1 times more Vitamin E and 19.6 times more Vitamin K than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 1.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.6 times more Vitamin B9 than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Multicereal Kaiser Roll provide similar amounts of Vitamin B1 per 100 grams.
• 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 100 grams.

Comparing minerals per 100 grams for Yuba, Dry tofu skin vs Multicereal Kaiser Roll:

• 100 grams of Yuba, Dry tofu skin have 2.5 times more Calcium, 9.1 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 3.2 times more Phosphorus, 3.3 times more Potassium and 3 times more Zinc than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 3.4 times more Selenium and 50 times more Sodium than Dry soy beancurd sheets.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yuba, Dry tofu skin have 1.9 times more Energy, 5.9 times more Fat, 7.1 times more Saturated Fat, 1.4 times more Omega 3, 5.9 times more Omega 6 and 5.9 times more Protein than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 6.3 times more Carbohydrate and 1.6 times more Fiber than Dry soy beancurd sheets.