Comparing Nutrients in 14 ounces Apples VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	7.1% 206kcal	72.5% 2104kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	61.8% 19.8g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	322% 5.16g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	275% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	22% 28.6g	130g per day for Men 19-50 years
Sugars	57% 41.2g	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	32.3% 23.4g	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	% 9.64g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	31.3% 12g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	357% 200g	56g per day for Men 19-50 years

Vitamins

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	37.7% 151μg	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	20.3% 18.3mg	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	4.76% 0.71mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	1442% 13mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	5.95% 0.48mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	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	6.24% 43.7mg	340% 2381mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	98% 3334mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	9.18% 340g	0.74% 27.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Yuba, Dry tofu skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Apples versus 14 oz of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Apples have more Vitamin C than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 20.6 times more Vitamin B1, 4.6 times more Vitamin B2, 15.4 times more Vitamin B3, 9 times more Vitamin B5, 7.8 times more Vitamin B6, 12.7 times more Vitamin B9, 13.3 times more Vitamin E and 25 times more Vitamin K than Raw Apples with skin.
• 14 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 14 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Raw Apples with skin as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Apples have 12.4 times more Water than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 35 times more Calcium, 121.1 times more Copper, 69.2 times more Iron, 44 times more Magnesium, 54.5 times more Phosphorus, 7.9 times more Potassium, more Selenium and 122.5 times more Zinc than Raw Apples with skin.
• 14 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apples have 1.9 times more Carbohydrate than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 10.2 times more Energy, 188.8 times more Fat, 177.9 times more Saturated Fat, 144.4 times more Omega 3, 274.4 times more Omega 6, 1.3 times more Fiber and 193.8 times more Protein than Raw Apples with skin.
• 14 ounces of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein