Comparing Nutrients in 1 pound Yuba, Dry tofu skin VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Almond Flour	17%	73%	10%

Macro Nutrients

	Yuba, Dry tofu skin	Almond Flour	Recommended Dietary Allowance
Energy	83% 2404kcal	NA	2900kcal per day for Men 19-50 years
Fat	150% 146g	235% 228g	97g per day for Men 19-50 years
Saturated Fat	70.6% 22.6g	NA	32g per day for Men 19-50 years
Omega 3	369% 5.9g	NA	1.6g per day for Men 19-50 years
Omega 6	315% 53.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	56.5% 73.5g	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	36% 13.6g	111% 42g	38g per day for Men 19-50 years
Protein	408% 229g	212% 119g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	564% 169μg	1045% 313μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	43% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	72.6% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 249μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 pound of Yuba, Dry tofu skin has 3.1 times more Vitamin B1 and 3.2 times more Vitamin B6 than Almond Flour.
• While 1 lb of Almond Flour contains 6.2 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.9 times more Vitamin B7 than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Almond Flour provide similar amounts of Vitamin B9 per one pound.

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

• 1 pound of Yuba, Dry tofu skin has 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 Yuba, Dry tofu skin and Almond Flour 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 Yuba, Dry tofu skin has 1.9 times more Protein than Almond Flour.
• While 1 lb of Almond Flour contains 1.6 times more Fat, 2.3 times more Carbohydrate and 3.1 times more Fiber than Dry soy beancurd sheets.