Comparing Nutrients in 300 calories Yuba, Dry tofu skin VS Bay Leaf Spices

Weight per 300 calories

• Yuba, Dry tofu skin: 56.6g
• Bay Leaf Spices: 96g

Yuba, Dry tofu skin has 1.7 times more energy per 100g than Bay Leaf Spices. It has very high energy density when compared to other foods. Bay Leaf Spices having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Yuba, Dry tofu skin	Bay Leaf Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	8.26% 8g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	6.83% 2.2g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	63% 1g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.68g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.13% 4.08g	55.3% 72g	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	4.47% 1.7g	66.3% 25.2g	38g per day for Men 19-50 years
Protein	51% 28.5g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0.063% 0.57μg	33% 296μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.22% 0.068mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.23% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	70.4% 21μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.38% 21.5μg	43% 173μg	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	49.5% 44.6mg	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	9.06% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	12% 119mg	80% 799mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	44.3% 0.4mg	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	58.7% 4.7mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	29.6% 125mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	NA	340% 7.83mg	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	48.5% 340mg	15.5% 108mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	4.88% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	32.2% 3.55mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.14% 5.2g	3700g per day for Men 19-50 years

Yuba, Dry Tofu Skin VS Bay Leaf Spices Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Yuba, Dry tofu skin vs Bay Leaf Spices:

• 300 calories of Yuba, Dry tofu skin have 23 times more Vitamin B1 than Bay Leaf Spices.
• While 300 kcal of Bay Leaf Spices contain 523.2 times more Vitamin A, 5.9 times more Vitamin B2, 2.4 times more Vitamin B3, 9.2 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Dry soy beancurd sheets.
• 300 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• 300 calories of Bay Leaf Spices have insufficient amounts of Vitamin B1
• Both Dry soy beancurd sheets as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Yuba, Dry tofu skin vs Bay Leaf Spices:

• 300 calories of Yuba, Dry tofu skin have 4.6 times more Copper, 3.1 times more Phosphorus and 1.5 times more Selenium than Bay Leaf Spices.
• While 300 kcal of Bay Leaf Spices contain 6.7 times more Calcium, 8.8 times more Iron and 1.3 times more Zinc than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Bay Leaf Spices contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Bay Leaf Spices lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yuba, Dry tofu skin have 2.3 times more Fat, 1.3 times more Saturated Fat, 5.6 times more Omega 6 and 3.9 times more Protein than Bay Leaf Spices.
• While 300 kcal of Bay Leaf Spices contain 1.4 times more Omega 3, 17.6 times more Carbohydrate and 14.8 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Bay Leaf Spices offer comparable quantities of Energy per 300 calories.
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber