Comparing Nutrients in 100 grams Multicereal Kaiser Roll VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Vegan Multigrain Kaiser Roll, 60g has 1.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.6 times more Vitamin B9 than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 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 Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Dry soy beancurd sheets have similar amounts of Vitamin B1 per 100 g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Vegan Multigrain Kaiser Roll, 60g has 3.4 times more Selenium and 50 times more Sodium than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 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 Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 100 grams:

• Vegan Multigrain Kaiser Roll, 60g has 6.3 times more Carbohydrate and 1.6 times more Fiber than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 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 Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dry soy beancurd sheets have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.