Comparing Nutrients in 14 ounces VeggieGurt Soy Yogurt VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
VeggieGurt Soy Yogurt	39%	48%	13%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	VeggieGurt Soy Yogurt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	6.84% 198kcal	72.5% 2104kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	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	4.9% 6.35g	22% 28.6g	130g per day for Men 19-50 years
Sugars	2.74% 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	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	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	357% 200g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt Soy Yogurt	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	NA	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	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

	VeggieGurt Soy Yogurt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	NA	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	NA	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	NA	412% 33mg	8mg per day for Men 19-50 years
Magnesium	NA	208% 873mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	340% 2381mg	700mg per day for Men 19-50 years
Potassium	NA	98% 3334mg	3400mg per day for Men 19-50 years
Selenium	NA	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	177% 19.4mg	11mg per day for Men 19-50 years
Water	NA	0.74% 27.4g	3700g per day for Men 19-50 years

Nutrient Comparison: VeggieGurt Soy Yogurt VS Yuba, Dry tofu skin per 14 oz

Compare the macro and micronutrient content in 14 oz of VeggieGurt Soy Yogurt 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 VeggieGurt Soy Yogurt vs Yuba, Dry tofu skin:

• Both K-take it veggie Vegan Organic Soy Yogurt Nature and Dry soy beancurd sheets have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for VeggieGurt Soy Yogurt vs Yuba, Dry tofu skin:

• 14 ounces of VeggieGurt Soy Yogurt have 2.7 times more Sodium than Yuba, Dry tofu skin.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry soy beancurd sheets contain 10.6 times more Energy, 12.3 times more Fat, 12.5 times more Saturated Fat, 4.5 times more Carbohydrate, 3.3 times more Fiber and 10.7 times more Protein than K-take it veggie Vegan Organic Soy Yogurt Nature.
• 14 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Energy and Carbohydrate