Nutrients in 14 ounces of Yuba, Dry tofu skin
Dry soy beancurd sheets, also known as beancurd skin, beancurd robes, tofu sticks, dried beancurd sticks, fuzhu, tofu bamboo.
Macros Ratio
Protein
Fat
Carbs
39%
56%
5%
Macro Nutrients
Yuba, Dry tofu skin
Energy2104 kcal
72.5%
Dry soy beancurd sheets have 2103.5329 kcal of Energy per 14 ounces, which is 72.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat127 g
131%
Dry soy beancurd sheets have 127.402653 g of Fat per 14 ounces, which is 131% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat19.8 g
61.8%
Dry soy beancurd sheets have 19.7652714 g of Saturated Fat per 14 ounces, which is 61.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 35.16 g
322%
Dry soy beancurd sheets have 5.159609 g of Omega 3 per 14 ounces, which is 322% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 647 g
275%
Dry soy beancurd sheets have 46.833374 g of Omega 6 per 14 ounces, which is 275% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dry soy beancurd sheets have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate28.6 g
22%
Dry soy beancurd sheets have 28.576296 g of Carbohydrate per 14 ounces, which is 22% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information availableFructose
NA
≤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]
No information availableFiber12 g
31.3%
Dry soy beancurd sheets have 11.90679 g of Fiber per 14 ounces, which is 31.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein200 g
357%
Dry soy beancurd sheets have 200.034072 g of Protein per 14 ounces, which is 357% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Yuba, Dry tofu skin
Vitamin A3.97 μg
Buy Preformed Vegan Vitamin A
0.44%
RAE, retinol activity equivalents
Dry soy beancurd sheets have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B11.4 mg
Buy Vegan Vitamin B1
116%
Thiamine
Dry soy beancurd sheets have 1.3891255 mg of Vitamin B1 per 14 ounces, which is 116% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.48 mg
Buy Vegan Vitamin B2
36.6%
Riboflavin
Dry soy beancurd sheets have 0.4762716 mg of Vitamin B2 per 14 ounces, which is 36.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B35.56 mg
Buy Nutritional Yeast naturally rich in vitamin B3
34.7%
Niacin, nicotinic acid, niacinamide
Dry soy beancurd sheets have 5.556502 mg of Vitamin B3 per 14 ounces, which is 34.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.2 mg
Buy Nutritional Yeast naturally rich in vitamin B5
43.7%
Pantothenic acid
Dry soy beancurd sheets have 2.1829115 mg of Vitamin B5 per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.27 mg
98%
Pyridoxine
Dry soy beancurd sheets have 1.2700576 mg of Vitamin B6 per 14 ounces, which is 98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B7148 μg
493%
Biotin
Dry soy beancurd sheets have 148.041089 μg of Vitamin B7 per 14 ounces, which is 493% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years Vitamin B9151 μg
37.7%
Folates and Folic Acid
Dry soy beancurd sheets have 150.81934 μg of Vitamin B9 per 14 ounces, which is 37.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
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0%
Cobalamin
Dry soy beancurd sheets have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C0 mg
0%
Ascorbic acid
Dry soy beancurd sheets have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
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0%
Calciferol, cholecalciferol, ergocalciferol
Dry soy beancurd sheets have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E9.53 mg
63.5%
Tocopherols and Tocotrienols
Dry soy beancurd sheets have 9.525432 mg of Vitamin E per 14 ounces, which is 63.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K218 μg
182%
Phytomenadione or phylloquinone
Dry soy beancurd sheets have 218.29115 μg of Vitamin K per 14 ounces, which is 182% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Yuba, Dry tofu skin
Calcium833 mg
83.3%
Dry soy beancurd sheets have 833.4753 mg of Calcium per 14 ounces, which is 83.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper13 mg
1442%
Dry soy beancurd sheets have 12.9784011 mg of Copper per 14 ounces, which is 1442% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron33 mg
412%
Dry soy beancurd sheets have 32.942119 mg of Iron per 14 ounces, which is 412% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium873 mg
208%
Dry soy beancurd sheets have 873.1646 mg of Magnesium per 14 ounces, which is 208% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information availablePhosphorus2381 mg
340%
Dry soy beancurd sheets have 2381.358 mg of Phosphorus per 14 ounces, which is 340% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3334 mg
98%
Dry soy beancurd sheets have 3333.9012 mg of Potassium per 14 ounces, which is 98% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium27.8 μg
50.5%
Dry soy beancurd sheets have 27.78251 μg of Selenium per 14 ounces, which is 50.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium47.6 mg
3.18%
Dry soy beancurd sheets have 47.62716 mg of Sodium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc19.4 mg
177%
Dry soy beancurd sheets have 19.447757 mg of Zinc per 14 ounces, which is 177% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water27.4 g
0.74%
Dry soy beancurd sheets have 27.385617 g of Water per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Dry soy beancurd sheets:
- 14 ounces of Yuba, Dry tofu skin has outstanding amounts of Vitamin B1, Vitamin B6, Vitamin B7 and Vitamin K.
- It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
- It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 14 ounces of Dry soy beancurd sheets:
- 14 ounces of Yuba, Dry tofu skin has outstanding amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc.
- It is an excellent source of Selenium.
- It also has some Sodium.
Macronutrients in 14 ounces of Dry soy beancurd sheets:
- 14 ounces of Yuba, Dry tofu skin has outstanding amounts of Fat, Omega 3, Omega 6 and Protein.
- It is an excellent source of Saturated Fat, Carbohydrate and Fiber.