Comparing Nutrients in 1 kilogram Yuba, Dry tofu skin VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Broccoli	27%	8%	65%

Macro Nutrients

	Yuba, Dry tofu skin	Broccoli	Recommended Dietary Allowance
Energy	183% 5300kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	331% 321g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	156% 49.8g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	813% 13g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	694% 118g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	900% 504g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1243% 373μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	158% 630μg	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	991% 892mg	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	160% 24mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	458% 550μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Broccoli	Recommended Dietary Allowance
Calcium	210% 2100mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	3633% 32.7mg	54.4% 0.49mg	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	1038% 83mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	857% 6000mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	247% 8400mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.86% 69g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yuba, Dry tofu skin vs Broccoli:

• Dry soy beancurd sheets have 4.9 times more Vitamin B1, 2.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Dry soy beancurd sheets as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yuba, Dry tofu skin vs Broccoli:

• Dry soy beancurd sheets have 4.5 times more Calcium, 66.7 times more Copper, 11.4 times more Iron, 10.5 times more Magnesium, 9.1 times more Phosphorus, 2.7 times more Potassium, 2.8 times more Selenium and 12 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Sodium and 12.9 times more Water than Dry soy beancurd sheets.

Comparison of macro-nutrients per 1 kilogram:

• Dry soy beancurd sheets have 15.6 times more Energy, 86.8 times more Fat, 43.7 times more Saturated Fat, 20.6 times more Omega 3, 240.8 times more Omega 6 and 17.9 times more Protein than Raw Broccoli.
• Both Dry soy beancurd sheets and Raw Broccoli have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Dry soy beancurd sheets as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.