Comparing Nutrients in 1 pound Yuba, Dry tofu skin VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Yuba, Dry tofu skin	Oranges with Peel	Recommended Dietary Allowance
Energy	83% 2404kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	70.6% 22.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	369% 5.9g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	315% 53.5g	1.17% 0.2g	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	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	408% 229g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	95% 953mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1648% 15mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	389% 2722mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Yuba, Dry tofu skin vs Oranges with Peel :

• 1 pound of Yuba, Dry tofu skin has 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Vitamin C than Dry soy beancurd sheets.
• 1 pound of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Dry soy beancurd sheets as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Yuba, Dry tofu skin vs Oranges with Peel :

• 1 pound of Yuba, Dry tofu skin has 3 times more Calcium, 57.4 times more Copper, 10.4 times more Iron, 15.7 times more Magnesium, 27.3 times more Phosphorus, 4.3 times more Potassium, 10 times more Selenium and 44.5 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 11.9 times more Water than Dry soy beancurd sheets.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yuba, Dry tofu skin has 8.4 times more Energy, 107 times more Fat, 142.3 times more Saturated Fat, 81.3 times more Omega 3, 268.2 times more Omega 6 and 38.8 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.2 times more Carbohydrate and 1.5 times more Fiber than Dry soy beancurd sheets.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6