Comparing Nutrients in 300 calories Broccoli VS Yuba, Dry tofu skin

Weight per 300 calories

• Broccoli: 882g
• Yuba, Dry tofu skin: 56.6g

Dry soy beancurd sheets have 15.6 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Broccoli or Yuba, Dry tofu skin?

Macros Ratio

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

Macro Nutrients

	Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	45% 58.6g	3.13% 4.08g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	44.4% 25g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0.063% 0.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	5.22% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	6.23% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	9.06% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	41.5% 415mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	29.6% 125mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25.2% 2.77mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.11% 3.9g	3700g per day for Men 19-50 years

Broccoli VS Yuba, Dry Tofu Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli or Yuba, Dry tofu skin?

Lets compare vitamin content per 300 calories of Broccoli vs Yuba, Dry tofu skin:

• 300 calories of Broccoli have 483.2 times more Vitamin A, 3.2 times more Vitamin B1, 15.2 times more Vitamin B2, 7.1 times more Vitamin B3, 16.2 times more Vitamin B5, 8.5 times more Vitamin B6, 25.8 times more Vitamin B9, more Vitamin C, 5.1 times more Vitamin E and 28.8 times more Vitamin K than Yuba, Dry tofu skin.
• 300 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Broccoli as well as Dry soy beancurd sheets have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli vs Yuba, Dry tofu skin:

• 300 calories of Broccoli have 3.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 5.9 times more Potassium, 5.6 times more Selenium, 42.9 times more Sodium, 1.3 times more Zinc and 201.7 times more Water than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 4.3 times more Copper than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli have 14.4 times more Carbohydrate and 13.5 times more Fiber than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 5.6 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 3 and 15.4 times more Omega 6 than Raw Broccoli.
• Both Broccoli and Yuba, Dry tofu skin offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Broccoli provide inadequate amounts of Omega 6
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber