Comparing Nutrients in 1 pound Yuba, Dry tofu skin VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Yuba, Dry tofu skin	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	83% 2404kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	70.6% 22.6g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	369% 5.9g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	315% 53.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	408% 229g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	564% 169μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	147% 590μg	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	6.05% 5.44mg	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	72.6% 11mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 249μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	95% 953mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	1648% 15mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	85% 1.95mg	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	389% 2722mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Yuba, Dry tofu skin vs Boiled Kidney Beans:

• Dry soy beancurd sheets have 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 80 times more Vitamin E and 6.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Vitamin B9 and more Vitamin C than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yuba, Dry tofu skin vs Boiled Kidney Beans:

• Dry soy beancurd sheets have 6 times more Calcium, 15.1 times more Copper, 3.7 times more Iron, 5.2 times more Magnesium, 4.3 times more Phosphorus, 2.1 times more Potassium, 6.4 times more Selenium and 4.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.7 times more Water than Dry soy beancurd sheets.

Comparison of macro-nutrients per 1 pound:

• Dry soy beancurd sheets have 4.2 times more Energy, 64.2 times more Fat, 68.2 times more Saturated Fat, 7.6 times more Omega 3, 109.3 times more Omega 6 and 5.8 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Carbohydrate and 2.1 times more Fiber than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.