Comparing Nutrients in 1 pound 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	8.13% 236kcal	83% 2404kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	70.6% 22.6g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	315% 53.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	25% 32.7g	130g per day for Men 19-50 years
Sugars	65% 47g	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	37% 26.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	408% 229g	56g per day for Men 19-50 years

Vitamins

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	564% 169μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	43% 172μg	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	23% 21mg	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	5.44% 0.82mg	72.6% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	208% 249μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	1648% 15mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	6.8% 0.54mg	471% 37.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	238% 998mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	7.13% 50mg	389% 2722mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	10.5% 388g	0.85% 31.3g	3700g per day for Men 19-50 years

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

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

• 1 pound of Apples has more Vitamin C than Yuba, Dry tofu skin.
• While 1 lb 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 pound of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 1 pound 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 pound.

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

• 1 pound of Apples has 12.4 times more Water than Yuba, Dry tofu skin.
• While 1 lb 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 pound of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apples has 1.9 times more Carbohydrate than Yuba, Dry tofu skin.
• While 1 lb 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 pound of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein