Comparing Nutrients in 500 calories Apples VS Yuba, Dry tofu skin

Weight per 500 calories

• Apples: 962g
• Yuba, Dry tofu skin: 94g

Dry soy beancurd sheets have 10.2 times more energy per unit of mass than Raw Apples with skin, which is very high in comparison to other foods. Apples having low energy density.

Discover which food has more nutrients per 500 calories - Apples or Yuba, Dry tofu skin?

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	5.4% 0.087g	76.7% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	138% 100g	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	78.2% 56.7g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	60.7% 23g	7.45% 2.83g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	3.2% 29μg	0.1% 0.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.47% 0.88mg	8.25% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	117% 35μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.2% 29μg	8.96% 36μg	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	49% 44.2mg	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	11.5% 1.73mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	43.2% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	343% 3.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.7μg	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	14.4% 1.15mg	98% 7.83mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	49.4% 208mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	15% 106mg	81% 566mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	23.3% 792mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.6μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.18% 6.5g	3700g per day for Men 19-50 years

Apples VS Yuba, Dry Tofu Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Apples or Yuba, Dry tofu skin?

Lets compare vitamin content per 500 calories of Apples vs Yuba, Dry tofu skin:

• 500 calories of Apples have 2.2 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin C than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 2 times more Vitamin B1, 1.3 times more Vitamin E and 2.5 times more Vitamin K than Raw Apples with skin.
• Both Apples and Yuba, Dry tofu skin provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Apples with skin as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Apples vs Yuba, Dry tofu skin:

• 500 calories of Apples have 1.3 times more Potassium and 126.4 times more Water than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 3.4 times more Calcium, 11.9 times more Copper, 6.8 times more Iron, 4.3 times more Magnesium, 5.4 times more Phosphorus, more Selenium and 12 times more Zinc than Raw Apples with skin.
• 500 calories of Apples lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Apples have 19.5 times more Carbohydrate and 8.2 times more Fiber than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 18.5 times more Fat, 17.5 times more Saturated Fat, 14.2 times more Omega 3, 26.9 times more Omega 6 and 19 times more Protein than Raw Apples with skin.
• Both Apples and Yuba, Dry tofu skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Apples provide inadequate amounts of Omega 3, Omega 6 and Protein
• 500 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber