Comparing Nutrients in 1 kilogram 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	183% 5300kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	331% 321g	97g per day for Men 19-50 years
Saturated Fat	NA	156% 49.8g	32g per day for Men 19-50 years
Omega 3	NA	813% 13g	1.6g per day for Men 19-50 years
Omega 6	NA	694% 118g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	55.4% 72g	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	244% 93g	79% 30g	38g per day for Men 19-50 years
Protein	468% 262g	900% 504g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	1243% 373μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	95% 380μg	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	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	458% 550μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	232% 2320mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	3633% 32.7mg	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	403% 32.2mg	1038% 83mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	857% 6000mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	247% 8400mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Yuba, Dry tofu skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond Flour versus 1 kg of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond Flour vs Yuba, Dry tofu skin:

• 1 kilogram of Almond Flour has 6.2 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.9 times more Vitamin B7 than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 3.1 times more Vitamin B1 and 3.2 times more Vitamin B6 than Almond Flour.
• Both Almond Flour and Yuba, Dry tofu skin provide similar amounts of Vitamin B9 per one kilogram.

Comparing minerals per 1 kilogram for Almond Flour vs Yuba, Dry tofu skin:

• 1 kg of Dry soy beancurd sheets contains 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 Yuba, Dry tofu skin contain similar levels of Calcium, Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 1.6 times more Fat, 2.3 times more Carbohydrate and 3.1 times more Fiber than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 1.9 times more Protein than Almond Flour.