Comparing Nutrients in 100 grams Cardamom VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Cardamom	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	10.7% 311kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	69.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	5.54% 7.2g	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	73.7% 28g	7.9% 3g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	90% 50.4g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	124% 37.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	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	23.3% 21mg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	38.3% 383mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	363% 3.27mg	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	175% 14mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1217% 28mg	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	25.4% 178mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	33% 1119mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	68% 7.47mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.22% 8.28g	0.19% 6.9g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Cardamom have 1.5 times more Vitamin B2 and more Vitamin C than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cardamom Spices.
• 100 grams of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Cardamom Spices as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cardamom have 1.8 times more Calcium, 1.7 times more Iron, 1.3 times more Potassium and 1.5 times more Zinc than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 8.5 times more Copper and 3.4 times more Phosphorus than Cardamom Spices.
• Both Cardamom and Yuba, Dry tofu skin contain similar levels of Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

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