Comparing Nutrients in 500 calories Yuba, Dry tofu skin VS Boiled Carrots

Weight per 500 calories

• Yuba, Dry tofu skin: 94g
• Boiled Carrots: 1429g

Yuba, Dry tofu skin has 15.1 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Yuba, Dry tofu skin	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	76.7% 1.23g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	7.3% 1.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	7.45% 2.83g	113% 43g	38g per day for Men 19-50 years
Protein	85% 47.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.2% 52μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Boiled Carrots	Recommended Dietary Allowance
Calcium	20% 198mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	343% 3.1mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	49.4% 208mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	35% 1288g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 12901.7 times more Vitamin A, 2.9 times more Vitamin B1, 5.6 times more Vitamin B2, 7 times more Vitamin B3, 6.4 times more Vitamin B5, 7.2 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 6.5 times more Vitamin E and 3.8 times more Vitamin K than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry soy beancurd sheets have 12.7 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Calcium, 4.2 times more Potassium, 1.5 times more Selenium, 73.2 times more Sodium and 197.9 times more Water than Dry soy beancurd sheets.

Comparison of macro-nutrients per 500 calories:

• Dry soy beancurd sheets have 11.8 times more Fat, 11 times more Saturated Fat, 85.8 times more Omega 3, 9 times more Omega 6 and 4.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 17.3 times more Carbohydrate and 15.1 times more Fiber than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Dry soy beancurd sheets as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.