Comparing Nutrients in 500 calories Yuba, Dry tofu skin VS Navel Oranges

Weight per 500 calories

• Yuba, Dry tofu skin: 94g
• Navel Oranges: 1020g

Yuba, Dry tofu skin has 10.8 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Yuba, Dry tofu skin	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	76.7% 1.23g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	1.4% 0.23g	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	98% 128g	130g per day for Men 19-50 years
Sugars	NA	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	7.45% 2.83g	59% 22.4g	38g per day for Men 19-50 years
Protein	85% 47.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.2% 52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Navel Oranges	Recommended Dietary Allowance
Calcium	20% 198mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	343% 3.1mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	49.4% 208mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	23.7% 877g	3700g per day for Men 19-50 years

Yuba, Dry Tofu Skin VS Navel Oranges Nutrients Per 500 Kcal

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

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

• 500 calories of Yuba, Dry tofu skin have 1.5 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 129.8 times more Vitamin A, 2.1 times more Vitamin B1, 4.6 times more Vitamin B2, 3.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2.7 times more Vitamin B6, 9.7 times more Vitamin B9 and more Vitamin C 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
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Dry soy beancurd sheets as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Yuba, Dry tofu skin have 7.8 times more Copper, 5.9 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, more Selenium and 5.7 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.2 times more Calcium, 2.1 times more Potassium and 134.8 times more Water than Dry soy beancurd sheets.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yuba, Dry tofu skin have 19.8 times more Fat, 27.1 times more Saturated Fat, 13.4 times more Omega 3, 47.4 times more Omega 6 and 5.1 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 18.8 times more Carbohydrate and 7.9 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Navel Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6