Comparing Nutrients in 7 ounces Yuba, Dry tofu skin VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Yuba, Dry tofu skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	36.3% 1052kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	65.7% 63.7g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	179% 100g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	247% 74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	27.8% 111μg	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	88.4% 79.6mg	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	31.8% 4.76mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	41.7% 417mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	721% 6.5mg	7.5% 0.067mg	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	206% 16.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	19.2% 0.44mg	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	170% 1191mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Yuba, Dry tofu skin versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Yuba, Dry tofu skin vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Yuba, Dry tofu skin have 6.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Dry soy beancurd sheets.
• 7 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• Both Dry soy beancurd sheets as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yuba, Dry tofu skin vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Yuba, Dry tofu skin have 6.4 times more Calcium, 96.2 times more Copper, 13.6 times more Iron, 16.9 times more Magnesium, 12.2 times more Phosphorus, 5.9 times more Potassium, 10 times more Selenium and 17.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 13.1 times more Water than Dry soy beancurd sheets.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yuba, Dry tofu skin have 18.9 times more Energy, 267.5 times more Fat, 276.7 times more Saturated Fat, 31 times more Omega 3, 907.7 times more Omega 6, 1.3 times more Carbohydrate and 16.3 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Yuba, Dry tofu skin and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6