Comparing Nutrients in 7 ounces Caraway Seed VS Yuba, Dry tofu skin

Macros Ratio

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

Macro Nutrients

	Caraway Seed	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	22.8% 661kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.2g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	11% 14.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	198% 75.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	70% 39.2g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	247% 74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	19% 75.4μg	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	46.3% 41.7mg	0% 0mg	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	33% 4.96mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	137% 1367mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	721% 6.5mg	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	403% 32.2mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	NA	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	161% 1127mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	79% 2681mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.37% 13.7g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Caraway Seed have 18 times more Vitamin A, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin C than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 3.8 times more Vitamin B9 and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed and Yuba, Dry tofu skin provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Caraway Seed have insufficient amounts of Vitamin K
• 7 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• Both Caraway Seed Spices as well as Dry soy beancurd sheets have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Caraway Seed have 3.3 times more Calcium, 2 times more Iron, 1.6 times more Potassium and 1.7 times more Selenium than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 3.6 times more Copper than Caraway Seed Spices.
• Both Caraway Seed and Yuba, Dry tofu skin contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Caraway Seed have 6.9 times more Carbohydrate and 12.7 times more Fiber than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 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 Spices.