Comparing Nutrients in 1 pound Yuba, Dry tofu skin VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Yuba, Dry tofu skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	83% 2404kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	70.6% 22.6g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	369% 5.9g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	315% 53.5g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	408% 229g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	564% 169μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	9.07% 36.3μg	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	10% 9.07mg	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	72.6% 11mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 249μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	95% 953mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	1648% 15mg	52% 0.47mg	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	471% 37.6mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	88.7% 2.04mg	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	389% 2722mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Canned Carrots with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Yuba, Dry tofu skin versus 1 lb of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Yuba, Dry tofu skin vs Canned Carrots with Liquids and Salt:

• 1 pound of Yuba, Dry tofu skin has 18.4 times more Vitamin B1, 4.4 times more Vitamin B2, 3.3 times more Vitamin B3, 4 times more Vitamin B5, 2.9 times more Vitamin B6, 4.8 times more Vitamin B9, 3.3 times more Vitamin E and 5.6 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 613 times more Vitamin A and more Vitamin C than Dry soy beancurd sheets.
• 1 pound of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Dry soy beancurd sheets as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Yuba, Dry tofu skin vs Canned Carrots with Liquids and Salt:

• 1 pound of Yuba, Dry tofu skin has 6.8 times more Calcium, 31.7 times more Copper, 16 times more Iron, 24.4 times more Magnesium, 30 times more Phosphorus, 4.9 times more Potassium, 17.5 times more Selenium and 16.9 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 20 times more Sodium and 13.5 times more Water than Dry soy beancurd sheets.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yuba, Dry tofu skin has 23 times more Energy, 229.3 times more Fat, 199.2 times more Saturated Fat, 162.5 times more Omega 3, 210.7 times more Omega 6, 1.3 times more Carbohydrate, 1.7 times more Fiber and 86.9 times more Protein than Canned Carrots with Liquids and Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein