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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Yuba, Dry tofu skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	72.5% 2104kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	61.8% 19.8g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	322% 5.16g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	275% 47g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	357% 200g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	493% 148μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	66.5% 266μg	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	249% 224mg	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	63.5% 9.53mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	83.3% 833mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	1442% 13mg	16.8% 0.15mg	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	412% 33mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	50.7% 1.17mg	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	340% 2381mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	98% 3334mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	9.8% 363g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Yuba, Dry tofu skin have 6.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6 and 2 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Dry soy beancurd sheets.
• 14 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• Both Dry soy beancurd sheets as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Yuba, Dry tofu skin have 3.8 times more Calcium, 86.1 times more Copper, 10.2 times more Iron, 12.2 times more Magnesium, 12 times more Phosphorus, 4 times more Potassium, 2.5 times more Selenium and 10.2 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 13.3 times more Water than Dry soy beancurd sheets.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yuba, Dry tofu skin have 20.4 times more Energy, 110.7 times more Fat, 113.2 times more Saturated Fat, 12.4 times more Omega 3, 380.6 times more Omega 6, 1.5 times more Carbohydrate and 17.9 times more Protein than Frozen Chopped Broccoli.
• Both Yuba, Dry tofu skin and Frozen Chopped Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6