Comparing Nutrients in 500 calories Multicereal Kaiser RollVS Yuba, Dry tofu skin

Weight per 500 calories

Multicereal Kaiser Roll

183g

Yuba, Dry tofu skin

94g

Dry soy beancurd sheets have 1.9 times more energy per unit of mass than Vegan Multigrain Kaiser Roll, 60g, which is very high in comparison to other foods. Multicereal Kaiser Roll having high energy density.

Which food has more nutrients per 500 calories - Multicereal Kaiser Roll or Yuba, Dry tofu skin?

Macros Ratio

Protein Fat Carbs

Multicereal Kaiser Roll

13%

18%

69%

Yuba, Dry tofu skin

39%

56%

500 kcal ▼

Macro Nutrients

Multicereal Kaiser Rollvs Yuba, Dry tofu skin

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10%9.9g

Fat

31.2%30.3g

9.9 gvs30.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4%1.3g

Saturated Fat

14.7%4.7g

1.3 gvs4.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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103%1.65g

Omega 3

76.7%1.23g

1.65 gvs1.23 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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21.5%3.66g

Omega 6

65.5%11g

3.66 gvs11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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63.4%82.4g

Carbohydrate

5.22%6.8g

82.4 gvs6.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.07%5.13g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.13 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.076%0.055g

Fructose

≤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]

0.055 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.055g

Glucose

0.055 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.66g

Sucrose

3.66 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.7%8.6g

Fiber

7.45%2.83g

8.6 gvs2.83 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28%15.8g

Protein

85%47.5g

15.8 gvs47.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find new foods rich in Protein Buy premium vegan protein powder

Vitamins

Multicereal Kaiser Rollvs Yuba, Dry tofu skin

0.02%0.18μg

Vitamin A

0.1%0.94μg

RAE, retinol activity equivalents

0.18 μgvs0.94 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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61%0.73mg

Vitamin B1

27.5%0.33mg

Thiamine

0.73 mgvs0.33 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.6%0.38mg

Vitamin B2

8.7%0.11mg

Riboflavin

0.38 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.3mg

Vitamin B3

8.25%1.32mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs1.32 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.7%0.73mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.73 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.8%0.35mg

Vitamin B6

23.2%0.3mg

Pyridoxine

0.35 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.97%2.7μg

Vitamin B7

117%35μg

Biotin

2.7 μgvs35 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28.4%114μg

Vitamin B9

8.96%36μg

Folates and Folic Acid

114 μgvs36 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.081%0.073mg

Vitamin C

0%0mg

Ascorbic acid

0.073 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.8%2.07mg

Vitamin E

15%2.26mg

Tocopherols and Tocotrienols

2.07 mgvs2.26 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.27%5.13μg

Vitamin K

43.2%52μg

Phytomenadione or phylloquinone

5.13 μgvs52 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Multicereal Kaiser Rollvs Yuba, Dry tofu skin

15.6%156mg

Calcium

20%198mg

156 mgvs198 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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73.3%0.66mg

Copper

343%3.1mg

0.66 mgvs3.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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73.3%5.86mg

Iron

98%7.83mg

5.86 mgvs7.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg

Magnesium

49.4%208mg

143 mgvs208 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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104%2.4mg

Manganese

2.4 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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14%6.23μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

6.23 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48.7%341mg

Phosphorus

81%566mg

341 mgvs566 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%471mg

Potassium

23.3%792mg

471 mgvs792 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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80%44μg

Selenium

12%6.6μg

44 μgvs6.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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73.3%1099mg

Sodium

0.75%11.3mg

1099 mgvs11.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.3%3mg

Zinc

42%4.62mg

3 mgvs4.62 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.8%66g

Water

0.18%6.5g

66 gvs6.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Multicereal Kaiser Roll vs Yuba, Dry tofu skin:

Vegan Multigrain Kaiser Roll, 60g has 2.2 times more Vitamin B1, 3.4 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.2 times more Vitamin B9 than Dry soy beancurd sheets.
While Dry soy beancurd sheets contain 13.1 times more Vitamin B7 and 10.1 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 B6 and Vitamin E per 500 kcal.
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 500 kcal.

Comparing minerals per 500 calories for Multicereal Kaiser Roll vs Yuba, Dry tofu skin:

Vegan Multigrain Kaiser Roll, 60g has 6.7 times more Selenium and 97.1 times more Sodium than Dry soy beancurd sheets.
While Dry soy beancurd sheets contain 1.3 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 500 calories:

Vegan Multigrain Kaiser Roll, 60g has 1.3 times more Omega 3, 12.1 times more Carbohydrate and 3 times more Fiber than Dry soy beancurd sheets.
While Dry soy beancurd sheets contain 3.1 times more Fat, 3.7 times more Saturated Fat, 3 times more Omega 6 and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Dry soy beancurd sheets have similar amounts of Energy per 500 kcal.
Both Vegan Multigrain Kaiser Roll, 60g as well as Dry soy beancurd sheets have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Multicereal Kaiser RollVS Yuba, Dry tofu skinVS

Compare Foods

Comparing Nutrients in 500 calories Multicereal Kaiser RollVS Yuba, Dry tofu skin

Weight per 500 calories

Which food has more nutrients per 500 calories - Multicereal Kaiser Roll or Yuba, Dry tofu skin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: