Comparing Nutrients in 100 calories Yuba, Dry tofu skinVS Baked White Potatoes

Weight per 100 calories

Yuba, Dry tofu skin

19g

Baked White Potatoes

109g

Yuba, Dry tofu skin has 5.8 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Yuba, Dry tofu skin or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Yuba, Dry tofu skin

39%

56%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Yuba, Dry tofu skinvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.24%6.06g

Fat

0.17%0.16g

6.06 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.94%0.94g

Saturated Fat

0.14%0.043g

0.94 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.3%0.25g

Omega 3

1%0.016g

0.25 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.23g

Omega 6

0.31%0.053g

2.23 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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1.04%1.36g

Carbohydrate

17.6%23g

1.36 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.54%0.39g

≤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]

NA gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.5%0.57g

Fiber

6%2.3g

0.57 gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.5g

Protein

4.08%2.3g

9.5 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Yuba, Dry tofu skinvs Baked White Potatoes

0.021%0.19μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0.19 μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.5%0.066mg

Vitamin B1

4.35%0.052mg

Thiamine

0.066 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.74%0.023mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.023 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.65%0.26mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.26 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.08%0.1mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.1 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.64%0.06mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.06 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.5%7.04μg

Vitamin B7

Biotin

7.04 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.8%7.17μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

7.17 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3%0.45mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.45 mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.65%10.4μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

10.4 μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Yuba, Dry tofu skinvs Baked White Potatoes

3.96%39.6mg

Calcium

1.1%11mg

39.6 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68.6%0.62mg

Copper

15.3%0.14mg

0.62 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19.6%1.57mg

Iron

8.7%0.7mg

1.57 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.9%41.5mg

Magnesium

7%29.3mg

41.5 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

8.93%0.21mg

NA mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg

Phosphorus

11.6%81.5mg

113 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.66%158mg

Potassium

17.4%591mg

158 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.4%1.32μg

Selenium

0.99%0.54μg

1.32 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.15%2.26mg

Sodium

0.51%7.6mg

2.26 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.4%0.92mg

Zinc

3.46%0.38mg

0.92 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.035%1.3g

Water

2.2%82g

1.3 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Yuba, Dry tofu skin vs Baked White Potatoes:

Dry soy beancurd sheets have 1.3 times more Vitamin B1, 10.4 times more Vitamin E and 3.5 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Vitamin B2, 6.3 times more Vitamin B3, 4 times more Vitamin B5, 3.8 times more Vitamin B6, 5.8 times more Vitamin B9 and more Vitamin C than Dry soy beancurd sheets.
Both Dry soy beancurd sheets as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yuba, Dry tofu skin vs Baked White Potatoes:

Dry soy beancurd sheets have 3.6 times more Calcium, 4.5 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.7 times more Potassium and 63 times more Water than Dry soy beancurd sheets.

Comparison of macro-nutrients per 100 calories:

Dry soy beancurd sheets have 37.1 times more Fat, 21.6 times more Saturated Fat, 15 times more Omega 3, 41.8 times more Omega 6 and 4.2 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 16.9 times more Carbohydrate and 4 times more Fiber than Dry soy beancurd sheets.
Both Dry soy beancurd sheets and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Dry soy beancurd sheets as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Yuba, Dry tofu skinVS Baked White PotatoesVS Yuba, Dry tofu skinVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Yuba, Dry tofu skinVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Yuba, Dry tofu skin or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: