Comparing Nutrients in 5 ounces Yuba, Dry tofu skin VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Energy	26% 751kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	26% 4.43g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	11% 4.25g	142% 54g	38g per day for Men 19-50 years
Protein	128% 71.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	176% 53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	3.54% 14μg	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	33% 29.8mg	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	22.7% 3.4mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Calcium	29.8% 298mg	98% 977mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	143% 1.3mg	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	147% 11.8mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	NA	80% 1.84mg	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	115% 805mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Caraway Seed per 5 oz

Compare the macro and micronutrient content in 5 oz of Yuba, Dry tofu skin versus 5 oz of Caraway Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Yuba, Dry tofu skin have 3.8 times more Vitamin B9 and more Vitamin K than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 18 times more Vitamin A, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin C than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Caraway Seed provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Caraway Seed have insufficient amounts of Vitamin K
• Both Dry soy beancurd sheets as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Yuba, Dry tofu skin have 3.6 times more Copper than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 3.3 times more Calcium, 2 times more Iron, 1.6 times more Potassium and 1.7 times more Selenium than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Caraway Seed contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yuba, Dry tofu skin have 1.6 times more Energy, 2.2 times more Fat, 8 times more Saturated Fat, 8.7 times more Omega 3, 3.8 times more Omega 6 and 2.5 times more Protein than Caraway Seed.
• While 5 oz of Caraway Seed Spices contain 6.9 times more Carbohydrate and 12.7 times more Fiber than Dry soy beancurd sheets.