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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Yuba, Dry tofu skin have 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 Yuba, Dry tofu skin and Almond Flour contain similar levels of Calcium, Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yuba, Dry tofu skin have 1.9 times more Protein than Almond Flour.
• While 14 oz of Almond Flour contain 1.6 times more Fat, 2.3 times more Carbohydrate and 3.1 times more Fiber than Dry soy beancurd sheets.