Comparing Nutrients in 1 kilogram Yuba, Dry tofu skin VS Almonds

Macros Ratio

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

Macro Nutrients

	Yuba, Dry tofu skin	Almonds	Recommended Dietary Allowance
Energy	183% 5300kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	331% 321g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	156% 49.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	813% 13g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	694% 118g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	79% 30g	329% 125g	38g per day for Men 19-50 years
Protein	900% 504g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1243% 373μg	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	110% 440μg	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	160% 24mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	458% 550μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Almonds	Recommended Dietary Allowance
Calcium	210% 2100mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	3633% 32.7mg	1146% 10.3mg	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	1038% 83mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	857% 6000mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	247% 8400mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.86% 69g	1.2% 44g	3700g per day for Men 19-50 years

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

• Dry soy beancurd sheets have 1.7 times more Vitamin B1, 2.3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Dry soy beancurd sheets and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Dry soy beancurd sheets as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Dry soy beancurd sheets have 3.2 times more Copper, 2.2 times more Iron, 1.2 times more Phosphorus, 1.7 times more Selenium and 1.6 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Calcium than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Almonds have similar amounts of Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry soy beancurd sheets have 1.3 times more Saturated Fat, 433.3 times more Omega 3 and 2.4 times more Protein than Almonds.
• While Almonds contain 1.6 times more Fat, 3 times more Carbohydrate and 4.2 times more Fiber than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Almonds have similar amounts of Energy and Omega 6 per 1 kg.
• Both Dry soy beancurd sheets as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.