Comparing Nutrients in 100 grams 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	18.3% 530kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	69.4% 12g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	38.4% 50g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	7.9% 3g	100% 38g	38g per day for Men 19-50 years
Protein	90% 50.4g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	124% 37.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	2.5% 10μg	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	23.3% 21mg	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	16% 2.4mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Caraway Seed	Recommended Dietary Allowance
Calcium	21% 210mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	101% 0.91mg	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	104% 8.3mg	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	NA	56.5% 1.3mg	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	85.7% 600mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	39.7% 1351mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Caraway Seed per 100 g

Compare the macro and micronutrient content in 100 g of Yuba, Dry tofu skin versus 100 g of Caraway Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Yuba, Dry tofu skin vs Caraway Seed:

• 100 grams of Yuba, Dry tofu skin have 3.8 times more Vitamin B9 and more Vitamin K than Caraway Seed.
• While 100 g 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 100 grams.
• 100 grams of Yuba, Dry tofu skin have insufficient amounts of Vitamin A and Vitamin C
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Yuba, Dry tofu skin vs Caraway Seed:

• 100 grams of Yuba, Dry tofu skin have 3.6 times more Copper than Caraway Seed.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Caraway Seed Spices contain 6.9 times more Carbohydrate and 12.7 times more Fiber than Dry soy beancurd sheets.