Comparing Nutrients in 100 grams 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	18.3% 530kcal	10.7% 311kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	69.4% 12g	1.82% 0.31g	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	52.7% 68.5g	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	7.9% 3g	73.7% 28g	38g per day for Men 19-50 years
Protein	90% 50.4g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	6.9% 1.1mg	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	17.7% 0.23mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Cardamom	Recommended Dietary Allowance
Calcium	21% 210mg	38.3% 383mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	42.6% 0.38mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	54.5% 229mg	420mg per day for Men 19-50 years
Manganese	NA	1217% 28mg	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	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	33% 1119mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	68% 7.47mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.22% 8.28g	3700g per day for Men 19-50 years

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

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

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

• 100 grams 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 100 g of Cardamom Spices contain 1.5 times more Vitamin B2 and more Vitamin C than Dry soy beancurd sheets.
• 100 grams 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 100 grams.

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

• 100 grams of Yuba, Dry tofu skin have 8.5 times more Copper and 3.4 times more Phosphorus than Cardamom.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Cardamom Spices contain 9.5 times more Carbohydrate and 9.3 times more Fiber than Dry soy beancurd sheets.
• 100 grams of Cardamom provide inadequate amounts of Omega 6