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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	1.66% 48kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.14% 4g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	515% 4.64mg	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	13% 1.03mg	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	13% 0.3mg	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	13.4% 94mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.26% 9.8g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 4.9 times more Vitamin B1, 2.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.1 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Dry soy beancurd sheets have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Raw 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 Broccoli vs Yuba, Dry tofu skin:

• Raw Broccoli has 2.8 times more Sodium and 12.9 times more Water than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 4.5 times more Calcium, 66.7 times more Copper, 11.4 times more Iron, 10.5 times more Magnesium, 9.1 times more Phosphorus, 2.7 times more Potassium, 2.8 times more Selenium and 12 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Dry soy beancurd sheets contain 15.6 times more Energy, 86.8 times more Fat, 43.7 times more Saturated Fat, 20.6 times more Omega 3, 240.8 times more Omega 6 and 17.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Dry soy beancurd sheets have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Raw Broccoli as well as Dry soy beancurd sheets have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.