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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Carrots	8%	5%	87%

Macro Nutrients

	Yuba, Dry tofu skin	Carrots	Recommended Dietary Allowance
Energy	26% 751kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.85% 10.2g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	11% 4.25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	128% 71.4g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	176% 53μg	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	6.73% 27μg	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	9.3% 8.36mg	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	22.7% 3.4mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Carrots	Recommended Dietary Allowance
Calcium	29.8% 298mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	147% 11.8mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	8.8% 0.2mg	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	121% 850mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	3.4% 125g	3700g per day for Men 19-50 years

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

• Dry soy beancurd sheets have 5.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 16.8 times more Vitamin B7, 2 times more Vitamin B9, 3.6 times more Vitamin E and 4.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A and more Vitamin C than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dry soy beancurd sheets have 6.4 times more Calcium, 72.7 times more Copper, 27.7 times more Iron, 18.3 times more Magnesium, 17.1 times more Phosphorus, 2.6 times more Potassium, 70 times more Selenium and 20.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 5.8 times more Sodium and 12.8 times more Water than Dry soy beancurd sheets.

Comparison of macro-nutrients per 5 ounces:

• Dry soy beancurd sheets have 12.9 times more Energy, 133.8 times more Fat, 155.6 times more Saturated Fat, 650 times more Omega 3, 118 times more Omega 6 and 54.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Raw Carrots have similar amounts of Fiber per 5 oz.
• Both Dry soy beancurd sheets as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.