Comparing Nutrients in 1 kilogram 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	18% 520kcal	183% 5300kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	331% 321g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	156% 49.8g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	813% 13g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	694% 118g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	55.4% 72g	130g per day for Men 19-50 years
Sugars	143% 104g	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	81.4% 59g	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	% 24.3g	NA	g per day for Men 19-50 years
Sucrose	% 20.7g	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	900% 504g	56g per day for Men 19-50 years

Vitamins

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1243% 373μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	95% 380μg	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	51% 46mg	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	12% 1.8mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	458% 550μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	6% 60mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	3633% 32.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	15% 1.2mg	1038% 83mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	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	15.7% 110mg	857% 6000mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	247% 8400mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	445% 49mg	11mg per day for Men 19-50 years
Water	23% 856g	1.86% 69g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Apples 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 Apples vs Yuba, Dry tofu skin:

• 1 kilogram of Apples has more Vitamin C than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 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.
• 1 kilogram of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Apples has 12.4 times more Water than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 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.
• 1 kilogram of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apples has 1.9 times more Carbohydrate than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 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.
• 1 kilogram of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein