Comparing Nutrients in 300 calories VeggieGurt Soy Yogurt VS Yuba, Dry tofu skin

Weight per 300 calories

• VeggieGurt Soy Yogurt: 600g
• Yuba, Dry tofu skin: 56.6g

Dry soy beancurd sheets have 10.6 times more energy per unit of mass than K-take it veggie Vegan Organic Soy Yogurt Nature, which is very high in comparison to other foods. VeggieGurt Soy Yogurt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
VeggieGurt Soy Yogurt	39%	48%	13%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	VeggieGurt Soy Yogurt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	NA	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	3.13% 4.08g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	14.2% 5.4g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	50.4% 28g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt Soy Yogurt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	0.063% 0.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.22% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.23% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	NA	9.06% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	VeggieGurt Soy Yogurt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	NA	12% 119mg	1000mg per day for Men 19-50 years
Copper	NA	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	NA	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	NA	29.6% 125mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	NA	14% 475mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	NA	25.2% 2.77mg	11mg per day for Men 19-50 years
Water	NA	0.11% 3.9g	3700g per day for Men 19-50 years

VeggieGurt Soy Yogurt VS Yuba, Dry Tofu Skin Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of VeggieGurt Soy Yogurt vs Yuba, Dry tofu skin:

• Both K-take it veggie Vegan Organic Soy Yogurt Nature and Dry soy beancurd sheets have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for VeggieGurt Soy Yogurt vs Yuba, Dry tofu skin:

• 300 calories of VeggieGurt Soy Yogurt have 28.3 times more Sodium than Yuba, Dry tofu skin.

Comparison of macro-nutrients per 300 calories:

• 300 calories of VeggieGurt Soy Yogurt have 2.4 times more Carbohydrate and 3.2 times more Fiber than Yuba, Dry tofu skin.
• Both VeggieGurt Soy Yogurt and Yuba, Dry tofu skin offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 300 calories.
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber