Comparing Nutrients in 14 ounces Almond Flour VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	NA	72.5% 2104kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	NA	61.8% 19.8g	32g per day for Men 19-50 years
Omega 3	NA	322% 5.16g	1.6g per day for Men 19-50 years
Omega 6	NA	275% 47g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	22% 28.6g	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	97% 36.8g	31.3% 12g	38g per day for Men 19-50 years
Protein	186% 104g	357% 200g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	92% 921mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	1442% 13mg	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	160% 12.8mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	340% 2381mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	98% 3334mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.74% 27.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond Flour vs Yuba, Dry tofu skin:

• Almond Flour has 6.2 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.9 times more Vitamin B7 than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 3.1 times more Vitamin B1 and 3.2 times more Vitamin B6 than Almond Flour.
• Both Almond Flour and Dry soy beancurd sheets have similar amounts of Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Almond Flour vs Yuba, Dry tofu skin:

• Dry soy beancurd sheets contain 3.4 times more Copper, 2.6 times more Iron, 1.3 times more Potassium, 9.4 times more Selenium and 1.8 times more Zinc than Almond Flour.
• Both Almond Flour and Dry soy beancurd sheets have similar amounts of Calcium, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 1.6 times more Fat, 2.3 times more Carbohydrate and 3.1 times more Fiber than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 1.9 times more Protein than Almond Flour.
• Both Almond Flour as well as Dry soy beancurd sheets have insufficient amounts of Glucose and Sucrose in 14 oz.