Comparing Nutrients in 7 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	36.3% 1052kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	65.7% 63.7g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	3.6% 0.62g	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	105% 136g	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	15.7% 5.95g	146% 55.6g	38g per day for Men 19-50 years
Protein	179% 100g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	35% 0.46mg	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	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	46.3% 41.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Calcium	41.7% 417mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	721% 6.5mg	84.5% 0.76mg	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	347% 27.7mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	NA	2416% 55.6mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	65.3% 2221mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Cardamom per 7 oz

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

Lets compare vitamin content per 7 ounces of Yuba, Dry tofu skin vs Cardamom:

• 7 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 7 oz of Cardamom Spices contain 1.5 times more Vitamin B2 and more Vitamin C than Dry soy beancurd sheets.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Yuba, Dry tofu skin vs Cardamom:

• 7 ounces of Yuba, Dry tofu skin have 8.5 times more Copper and 3.4 times more Phosphorus than Cardamom.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Cardamom Spices contain 9.5 times more Carbohydrate and 9.3 times more Fiber than Dry soy beancurd sheets.
• 7 ounces of Cardamom provide inadequate amounts of Omega 6