Comparing Nutrients in 300 calories Dark Chocolate 70% VS Yuba, Dry tofu skin

Weight per 300 calories

• Dark Chocolate 70%: 50.2g
• Yuba, Dry tofu skin: 56.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Dark Chocolate 70% or Yuba, Dry tofu skin?

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Dark Chocolate 70%	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	17.7% 23g	3.13% 4.08g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	6.98% 3.9g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.063% 0.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.42% 0.017mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	5.22% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	6.23% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	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	NA	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.97% 0.3mg	9.06% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.05% 3.66μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	3.66% 36.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	74.6% 5.97mg	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	27.2% 114mg	29.6% 125mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	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	22% 155mg	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	25.2% 2.77mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	0.11% 3.9g	3700g per day for Men 19-50 years

Dark Chocolate 70% VS Yuba, Dry Tofu Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dark Chocolate 70% or Yuba, Dry tofu skin?

Lets compare vitamin content per 300 calories of Dark Chocolate 70% vs Yuba, Dry tofu skin:

• 300 kcal of Dry soy beancurd sheets contain 11.6 times more Vitamin B1, 1.5 times more Vitamin B5, 9.5 times more Vitamin B6, 4.6 times more Vitamin E and 8.5 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• 300 calories of Dark Chocolate 70% have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Dark Chocolate, 70-85% Cacao Solids as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dark Chocolate 70% vs Yuba, Dry tofu skin:

• 300 calories of Dark Chocolate 70% have 1.3 times more Iron than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 3.2 times more Calcium, 2.1 times more Copper, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Yuba, Dry tofu skin contain similar levels of Magnesium and Selenium per 300 calories.
• 300 calories of Dark Chocolate 70% lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dark Chocolate 70% have 4.4 times more Saturated Fat, 5.7 times more Carbohydrate and 3.2 times more Fiber than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 43.1 times more Omega 3, 10.9 times more Omega 6 and 7.3 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Yuba, Dry tofu skin offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Dark Chocolate 70% provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber