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

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Cardamom	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	107% 3110kcal	183% 5300kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	331% 321g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	156% 49.8g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	813% 13g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	694% 118g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	527% 685g	55.4% 72g	130g per day for Men 19-50 years
Sugars	NA	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	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	737% 280g	79% 30g	38g per day for Men 19-50 years
Protein	192% 108g	900% 504g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1243% 373μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	95% 380μg	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	233% 210mg	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	NA	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	458% 550μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	383% 3830mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	426% 3.83mg	3633% 32.7mg	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	1746% 140mg	1038% 83mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	12174% 280mg	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	254% 1780mg	857% 6000mg	700mg per day for Men 19-50 years
Potassium	329% 11190mg	247% 8400mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	679% 74.7mg	445% 49mg	11mg per day for Men 19-50 years
Water	2.24% 82.8g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardamom VS Yuba, Dry tofu skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cardamom versus 1 kg of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cardamom has 1.5 times more Vitamin B2 and more Vitamin C than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cardamom Spices.
• 1 kilogram of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Cardamom Spices as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cardamom has 1.8 times more Calcium, 1.7 times more Iron, 1.3 times more Potassium and 1.5 times more Zinc than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 8.5 times more Copper and 3.4 times more Phosphorus than Cardamom Spices.
• Both Cardamom and Yuba, Dry tofu skin contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cardamom has 9.5 times more Carbohydrate and 9.3 times more Fiber than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 1.7 times more Energy, 4.8 times more Fat, 7.3 times more Saturated Fat, 10.8 times more Omega 3, 38.1 times more Omega 6 and 4.7 times more Protein than Cardamom Spices.
• 1 kilogram of Cardamom provide inadequate amounts of Omega 6