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

Weight per 500 calories

• Yuba, Dry tofu skin: 94g
• Broccoli: 1471g

Yuba, Dry tofu skin has 15.6 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Yuba, Dry tofu skin or Broccoli?

Macros Ratio

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

Macro Nutrients

	Yuba, Dry tofu skin	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	76.7% 1.23g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.22% 6.8g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	7.45% 2.83g	101% 38.2g	38g per day for Men 19-50 years
Protein	85% 47.5g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Broccoli	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	198% 2.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	117% 35μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.96% 36μg	232% 926μg	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	1458% 1312mg	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	15% 2.26mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.2% 52μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Broccoli	Recommended Dietary Allowance
Calcium	20% 198mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	343% 3.1mg	80% 0.72mg	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	98% 7.83mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	49.4% 208mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	81% 566mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 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 Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry soy beancurd sheets have 4.3 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 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 Dry soy beancurd sheets.

Comparison of macro-nutrients per 500 calories:

• Dry soy beancurd sheets have 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.
• While Raw Broccoli contains 14.4 times more Carbohydrate and 13.5 times more Fiber than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Raw Broccoli have similar amounts of Energy and Protein per 500 kcal.
• Both Dry soy beancurd sheets as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.