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

Weight per 500 calories

• Yuba, Dry tofu skin: 94g
• Cardamom: 161g

Yuba, Dry tofu skin has 1.7 times more energy per 100g than Cardamom. It has very high energy density when compared to other foods. Cardamom Spices having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Cardamom	11%	16%	73%

Macro Nutrients

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	76.7% 1.23g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	2.93% 0.5g	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	84.7% 110g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.45% 2.83g	118% 45g	38g per day for Men 19-50 years
Protein	85% 47.5g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Vitamin A	0.1% 0.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	28.4% 0.37mg	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	NA	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	37.5% 33.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.2% 52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Calcium	20% 198mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	343% 3.1mg	68.4% 0.62mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	49.4% 208mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	NA	1957% 45mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	53% 1799mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.36% 13.3g	3700g per day for Men 19-50 years

Yuba, Dry Tofu Skin VS Cardamom Nutrients Per 500 Kcal

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

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

• 500 kcal of Cardamom Spices contain 2.6 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin C than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Cardamom provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Dry soy beancurd sheets as well as Cardamom Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Yuba, Dry tofu skin have 5 times more Copper and 2 times more Phosphorus than Cardamom.
• While 500 kcal of Cardamom Spices contain 3.1 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 2.3 times more Potassium and 2.6 times more Zinc than Dry soy beancurd sheets.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yuba, Dry tofu skin have 2.8 times more Fat, 4.3 times more Saturated Fat, 6.4 times more Omega 3, 22.3 times more Omega 6 and 2.7 times more Protein than Cardamom.
• While 500 kcal of Cardamom Spices contain 16.2 times more Carbohydrate and 15.9 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Cardamom 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 Cardamom provide inadequate amounts of Omega 6