Comparing Nutrients in 14 ounces Yuba, Dry tofu skin VS 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	72.5% 2104kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	59.7% 58g	97g per day for Men 19-50 years
Saturated Fat	61.8% 19.8g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	322% 5.16g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	275% 47g	73% 12.4g	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	152% 198g	130g per day for Men 19-50 years
Sugars	NA	3.5% 2.54g	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	31.3% 12g	397% 151g	38g per day for Men 19-50 years
Protein	357% 200g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	110% 1.43mg	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	9.92% 39.7μg	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	93% 83.3mg	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	63.5% 9.53mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Calcium	83.3% 833mg	273% 2735mg	1000mg per day for Men 19-50 years
Copper	1442% 13mg	401% 3.6mg	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	805% 64.4mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	244% 1024mg	420mg per day for Men 19-50 years
Manganese	NA	224% 5.16mg	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	322% 2254mg	700mg per day for Men 19-50 years
Potassium	98% 3334mg	158% 5362mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	198% 22mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Caraway Seed per 14 oz

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

Lets compare vitamin content per 14 ounces of Yuba, Dry tofu skin vs Caraway Seed:

• 14 ounces of Yuba, Dry tofu skin have 3.8 times more Vitamin B9 and more Vitamin K than Caraway Seed.
• While 14 oz of Caraway Seed Spices contain 18 times more Vitamin A, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin C than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Caraway Seed provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces 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 B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yuba, Dry tofu skin vs Caraway Seed:

• 14 ounces of Yuba, Dry tofu skin have 3.6 times more Copper than Caraway Seed.
• While 14 oz of Caraway Seed Spices contain 3.3 times more Calcium, 2 times more Iron, 1.6 times more Potassium and 1.7 times more Selenium than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Caraway Seed contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yuba, Dry tofu skin have 1.6 times more Energy, 2.2 times more Fat, 8 times more Saturated Fat, 8.7 times more Omega 3, 3.8 times more Omega 6 and 2.5 times more Protein than Caraway Seed.
• While 14 oz of Caraway Seed Spices contain 6.9 times more Carbohydrate and 12.7 times more Fiber than Dry soy beancurd sheets.