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

Macros Ratio

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

Macro Nutrients

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Energy	83% 2404kcal	48.6% 1411kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	70.6% 22.6g	9.64% 3.1g	32g per day for Men 19-50 years
Omega 3	369% 5.9g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	315% 53.5g	8.27% 1.4g	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	239% 311g	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	36% 13.6g	334% 127g	38g per day for Men 19-50 years
Protein	408% 229g	87% 49g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	63.5% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	80.3% 1.04mg	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	NA	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	106% 95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 249μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Calcium	95% 953mg	174% 1737mg	1000mg per day for Men 19-50 years
Copper	1648% 15mg	193% 1.74mg	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	792% 63.4mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	NA	5522% 127mg	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	115% 807mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	149% 5076mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	308% 34mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	1% 37.6g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yuba, Dry tofu skin has 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.
• While 1 lb of Cardamom Spices contains 9.5 times more Carbohydrate and 9.3 times more Fiber than Dry soy beancurd sheets.
• 1 pound of Cardamom provide inadequate amounts of Omega 6