Comparing Nutrients in 300 calories Apples no Skin VS Yuba, Dry tofu skin

Weight per 300 calories

• Apples no Skin: 625g
• Yuba, Dry tofu skin: 56.6g

Dry soy beancurd sheets have 11 times more energy per unit of mass than Raw Apples without skin, which is very high in comparison to other foods. Apples no Skin having low energy density.

Discover which food has more nutrients per 300 calories - Apples no Skin or Yuba, Dry tofu skin?

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Apples no Skin	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	39.3% 6.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.3% 79.8g	3.13% 4.08g	130g per day for Men 19-50 years
Sugars	87% 63g	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	52% 37.7g	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	% 20.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.13g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	3% 1.7g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	1.4% 12.5μg	0.063% 0.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	5.22% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.88% 0.44mg	6.23% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	70.4% 21μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	5.38% 21.5μg	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	27.8% 25mg	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	2.1% 0.31mg	9.06% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.75μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	3.13% 31.3mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	206% 1.85mg	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	5.47% 0.44mg	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	29.6% 125mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	9.82% 68.8mg	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	16.5% 563mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	25.2% 2.77mg	11mg per day for Men 19-50 years
Water	14.6% 542g	0.11% 3.9g	3700g per day for Men 19-50 years

Apples No Skin VS Yuba, Dry Tofu Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apples no Skin or Yuba, Dry tofu skin?

Lets compare vitamin content per 300 calories of Apples no Skin vs Yuba, Dry tofu skin:

• 300 calories of Apples no Skin have 2.6 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 1.7 times more Vitamin B1, 4.3 times more Vitamin E and 8.3 times more Vitamin K than Raw Apples without skin.
• 300 calories of Apples no Skin have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Apples without skin as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Apples no Skin vs Yuba, Dry tofu skin:

• 300 calories of Apples no Skin have 138.7 times more Water than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 3.8 times more Calcium, 9.6 times more Copper, 10.7 times more Iron, 5 times more Magnesium, 4.9 times more Phosphorus, more Selenium and 8.9 times more Zinc than Raw Apples without skin.
• Both Apples no Skin and Yuba, Dry tofu skin contain similar levels of Potassium per 300 calories.
• 300 calories of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Apples no Skin have 19.6 times more Carbohydrate and 4.8 times more Fiber than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 22.4 times more Fat, 21.5 times more Saturated Fat, 16.8 times more Omega 3, 34.5 times more Omega 6 and 16.9 times more Protein than Raw Apples without skin.
• Both Apples no Skin and Yuba, Dry tofu skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Apples no Skin provide inadequate amounts of Omega 3, Omega 6 and Protein
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber