Comparing Nutrients in 1 pound Yuba, Dry tofu skin VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Yuba, Dry tofu skin	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	83% 2404kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	70.6% 22.6g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	369% 5.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	315% 53.5g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	0% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	36% 13.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	408% 229g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Oil Roasted Almonds	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	41% 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	30.6% 122μg	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	72.6% 11mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 249μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	95% 953mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	1648% 15mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	34% 18.6μg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Yuba, Dry tofu skin vs Oil Roasted Almonds:

• 1 pound of Yuba, Dry tofu skin has 3.8 times more Vitamin B1, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 6.5 times more Vitamin B2, 2.6 times more Vitamin B3 and 10.8 times more Vitamin E than Dry soy beancurd sheets.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry soy beancurd sheets as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Yuba, Dry tofu skin vs Oil Roasted Almonds:

• 1 pound of Yuba, Dry tofu skin has 3.4 times more Copper, 2.3 times more Iron, 1.3 times more Phosphorus, 1.2 times more Potassium, 1.7 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.4 times more Calcium than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Oil Roasted Almonds contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yuba, Dry tofu skin has more Omega 3 and 2.4 times more Protein than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Fat, 2.5 times more Carbohydrate and 3.5 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Oil Roasted Almonds offer comparable quantities of Energy, Saturated Fat and Omega 6 per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3