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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	203% 5900kcal	183% 5300kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	331% 321g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	156% 49.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	813% 13g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	694% 118g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	55.4% 72g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	79% 30g	38g per day for Men 19-50 years
Protein	382% 214g	900% 504g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	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	1583% 238mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	458% 550μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	236% 2360mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	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	410% 32.8mg	1038% 83mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	857% 6000mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	247% 8400mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.86% 69g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Blanched Almonds has 5.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 9.9 times more Vitamin E than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Blanched Almonds has 1.2 times more Magnesium than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 3.2 times more Copper, 2.5 times more Iron, 1.3 times more Potassium, 2.2 times more Selenium and 1.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.6 times more Fat, 2.6 times more Carbohydrate and 3.3 times more Fiber than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 1.3 times more Saturated Fat, 325 times more Omega 3 and 2.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3