Comparing Nutrients in 5 ounces Boiled Broccoli VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Boiled Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	176% 53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	13.5% 54μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	515% 4.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	NA	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	13.6% 95mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.26% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Yuba, Dry tofu skin:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin K than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 5.6 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry soy beancurd sheets have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Boiled and Drained Broccoli as well as Dry soy beancurd sheets have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Yuba, Dry tofu skin:

• Boiled and Drained Broccoli has 3.4 times more Sodium and 12.9 times more Water than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 5.3 times more Calcium, 53.6 times more Copper, 12.4 times more Iron, 10.5 times more Magnesium, 9 times more Phosphorus, 2.9 times more Potassium, 4.4 times more Selenium and 10.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Dry soy beancurd sheets contain 15.1 times more Energy, 78.3 times more Fat, 63 times more Saturated Fat, 10.9 times more Omega 3, 231.4 times more Omega 6 and 21.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry soy beancurd sheets have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Boiled and Drained Broccoli as well as Dry soy beancurd sheets have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.