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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	79.2% 2298kcal	72.5% 2104kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	61.8% 19.8g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	322% 5.16g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	275% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	22% 28.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	150% 84g	357% 200g	56g per day for Men 19-50 years

Vitamins

	Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	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	0% 0mg	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	678% 102mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	107% 1068mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	340% 2381mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	98% 3334mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	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	113% 12.4mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.74% 27.4g	3700g per day for Men 19-50 years

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

• Almonds have 9.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B7 and 10.7 times more Vitamin E than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Dry soy beancurd sheets have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Almonds as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Almonds have 1.3 times more Calcium and 1.2 times more Magnesium than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 3.2 times more Copper, 2.2 times more Iron, 1.7 times more Selenium and 1.6 times more Zinc than Almonds.
• Both Almonds and Dry soy beancurd sheets have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Fat, 3 times more Carbohydrate and 4.2 times more Fiber than Dry soy beancurd sheets.
• While Dry soy beancurd sheets contain 1.3 times more Saturated Fat, 433.3 times more Omega 3 and 2.4 times more Protein than Almonds.
• Both Almonds and Dry soy beancurd sheets have similar amounts of Energy and Omega 6 per 14 oz.
• Both Almonds as well as Dry soy beancurd sheets have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.