Comparing Nutrients in 1 pound 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	83% 2404kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	NA	70.6% 22.6g	32g per day for Men 19-50 years
Omega 3	NA	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	NA	315% 53.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	25% 32.7g	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	111% 42g	36% 13.6g	38g per day for Men 19-50 years
Protein	212% 119g	408% 229g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1045% 313μg	564% 169μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	43% 172μg	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	72.6% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	208% 249μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	105% 1052mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	1648% 15mg	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	183% 14.6mg	471% 37.6mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	238% 998mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	364% 164μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2322mg	389% 2722mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.37μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.06mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.85% 31.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.

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

• 1 lb 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 pound.
• 1 pound of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Dry soy beancurd sheets contains 1.9 times more Protein than Almond Flour.