Comparing Nutrients in 14 ounces Broccoli Raab VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Broccoli Raab	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	3% 87.3kcal	72.5% 2104kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	61.8% 19.8g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	322% 5.16g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	275% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	22% 28.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	357% 200g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.4% 329μg	37.7% 151μg	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	89% 80mg	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	43% 6.43mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	43% 429mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	1442% 13mg	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	106% 8.5mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	NA	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	41.4% 290mg	340% 2381mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	98% 3334mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.74% 27.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Yuba, Dry tofu skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Yuba, Dry tofu skin:

• 14 ounces of Broccoli Raab have 131 times more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and 4.1 times more Vitamin K than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Yuba, Dry tofu skin provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Dry soy beancurd sheets have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Yuba, Dry tofu skin:

• 14 ounces of Broccoli Raab have 2.8 times more Sodium and 13.4 times more Water than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 1.9 times more Calcium, 77.9 times more Copper, 3.9 times more Iron, 10 times more Magnesium, 8.2 times more Phosphorus, 4.3 times more Potassium, 7 times more Selenium and 6.4 times more Zinc than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry soy beancurd sheets contain 24.1 times more Energy, 65.5 times more Fat, 60 times more Saturated Fat, 6.9 times more Omega 3, 406.9 times more Omega 6, 2.5 times more Carbohydrate and 15.9 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Yuba, Dry tofu skin offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6