Comparing Nutrients in 100 calories Yuba, Dry tofu skin VS Caraway Seed

Weight per 100 calories

• Yuba, Dry tofu skin: 19g
• Caraway Seed: 30g

Yuba, Dry tofu skin has 1.6 times more energy per 100g than Caraway Seed. It has very high energy density when compared to other foods. Caraway Seed Spices having high energy density.

Discover which food has more nutrients per 100 calories - Yuba, Dry tofu skin or Caraway Seed?

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.24% 6.06g	4.5% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.04% 1.36g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.19g	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	1.5% 0.57g	30% 11.4g	38g per day for Men 19-50 years
Protein	17% 9.5g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.021% 0.19μg	0.6% 5.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	8.75% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.08% 0.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.64% 0.06mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.5% 7.04μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.8% 7.17μg	0.75% 3μg	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	7% 6.3mg	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	3% 0.45mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.65% 10.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Calcium	3.96% 39.6mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	30.4% 0.27mg	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	19.6% 1.57mg	61% 4.87mg	8mg per day for Men 19-50 years
Magnesium	9.9% 41.5mg	18.4% 77.5mg	420mg per day for Men 19-50 years
Manganese	NA	17% 0.39mg	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	16% 113mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	4.66% 158mg	12% 406mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.32μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.26mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.08% 2.96g	3700g per day for Men 19-50 years

Yuba, Dry Tofu Skin VS Caraway Seed Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Yuba, Dry tofu skin or Caraway Seed?

Lets compare vitamin content per 100 calories of Yuba, Dry tofu skin vs Caraway Seed:

• 100 calories of Yuba, Dry tofu skin have more Vitamin K than Caraway Seed.
• While 100 kcal of Caraway Seed Spices contain 1.7 times more Vitamin B1, 5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin C and 1.7 times more Vitamin E than Dry soy beancurd sheets.
• 100 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• 100 calories of Caraway Seed have insufficient amounts of Vitamin K
• Both Dry soy beancurd sheets as well as Caraway Seed Spices have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Yuba, Dry tofu skin vs Caraway Seed:

• 100 calories of Yuba, Dry tofu skin have 2.3 times more Copper than Caraway Seed.
• While 100 kcal of Caraway Seed Spices contain 5.2 times more Calcium, 3.1 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 2.6 times more Potassium, 2.8 times more Selenium and 1.8 times more Zinc than Dry soy beancurd sheets.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Yuba, Dry tofu skin have 1.4 times more Fat, 5 times more Saturated Fat, 5.4 times more Omega 3, 2.4 times more Omega 6 and 1.6 times more Protein than Caraway Seed.
• While 100 kcal of Caraway Seed Spices contain 11 times more Carbohydrate and 20.2 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Caraway Seed offer comparable quantities of Energy per 100 calories.
• 100 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber