Comparing Nutrients in 5 ounces Yuba, Dry tofu skin VS 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	26% 751kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	2.6% 0.44g	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	74.7% 97g	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	11% 4.25g	104% 39.7g	38g per day for Men 19-50 years
Protein	128% 71.4g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	9.76% 1.56mg	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	25% 0.33mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Calcium	29.8% 298mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	60.3% 0.54mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	NA	1726% 39.7mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	46.7% 1586mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.32% 11.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Yuba, Dry tofu skin have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cardamom.
• While 5 oz of Cardamom Spices contain 1.5 times more Vitamin B2 and more Vitamin C than Dry soy beancurd sheets.
• 5 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Dry soy beancurd sheets as well as Cardamom Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Yuba, Dry tofu skin have 8.5 times more Copper and 3.4 times more Phosphorus than Cardamom.
• While 5 oz of Cardamom Spices contain 1.8 times more Calcium, 1.7 times more Iron, 1.3 times more Potassium and 1.5 times more Zinc than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Cardamom contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yuba, Dry tofu skin have 1.7 times more Energy, 4.8 times more Fat, 7.3 times more Saturated Fat, 10.8 times more Omega 3, 38.1 times more Omega 6 and 4.7 times more Protein than Cardamom.
• While 5 oz of Cardamom Spices contain 9.5 times more Carbohydrate and 9.3 times more Fiber than Dry soy beancurd sheets.
• 5 ounces of Cardamom provide inadequate amounts of Omega 6