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

Weight per 500 calories

• Yuba, Dry tofu skin: 94g
• Frozen Carrots: 1389g

Yuba, Dry tofu skin has 14.7 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Yuba, Dry tofu skin	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	76.7% 1.23g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	20% 3.43g	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	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	7.45% 2.83g	121% 46g	38g per day for Men 19-50 years
Protein	85% 47.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.2% 52μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Frozen Carrots	Recommended Dietary Allowance
Calcium	20% 198mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	343% 3.1mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	49.4% 208mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	33.8% 1251g	3700g per day for Men 19-50 years

Yuba, Dry Tofu Skin VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Carrots, Unprepared contain 10452.8 times more Vitamin A, 1.9 times more Vitamin B1, 4.5 times more Vitamin B2, 4.9 times more Vitamin B3, 5 times more Vitamin B5, 4.4 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 4.7 times more Vitamin K than Dry soy beancurd sheets.
• 500 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Dry soy beancurd sheets as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Yuba, Dry tofu skin have 3 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium and 1.2 times more Phosphorus than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.5 times more Calcium, 4.1 times more Potassium, 1.5 times more Selenium, 83.4 times more Sodium and 192.1 times more Water than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Frozen Carrots contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yuba, Dry tofu skin have 4.7 times more Fat, 7.2 times more Saturated Fat, 5.2 times more Omega 3, 3.2 times more Omega 6 and 4.4 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 16.2 times more Carbohydrate and 16.2 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber