Comparing Nutrients in 1 kilogram Yuba, Dry tofu skin VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Yuba, Dry tofu skin	Oranges with Peel	Recommended Dietary Allowance
Energy	183% 5300kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	331% 321g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	156% 49.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	813% 13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	694% 118g	2.6% 0.44g	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	119% 155g	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	79% 30g	118% 45g	38g per day for Men 19-50 years
Protein	900% 504g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1243% 373μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	160% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	458% 550μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Oranges with Peel	Recommended Dietary Allowance
Calcium	210% 2100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	3633% 32.7mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	33.3% 140mg	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	857% 6000mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	247% 8400mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.86% 69g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Yuba, Dry tofu skin vs Oranges with Peel :

• 1 kilogram of Yuba, Dry tofu skin has 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Dry soy beancurd sheets.
• 1 kilogram of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Dry soy beancurd sheets as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Yuba, Dry tofu skin vs Oranges with Peel :

• 1 kilogram of Yuba, Dry tofu skin has 3 times more Calcium, 57.4 times more Copper, 10.4 times more Iron, 15.7 times more Magnesium, 27.3 times more Phosphorus, 4.3 times more Potassium, 10 times more Selenium and 44.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 11.9 times more Water than Dry soy beancurd sheets.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yuba, Dry tofu skin has 8.4 times more Energy, 107 times more Fat, 142.3 times more Saturated Fat, 81.3 times more Omega 3, 268.2 times more Omega 6 and 38.8 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.2 times more Carbohydrate and 1.5 times more Fiber than Dry soy beancurd sheets.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6