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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	92% 2676kcal	83% 2404kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	70.6% 22.6g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	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	65% 84.7g	25% 32.7g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	36% 13.6g	38g per day for Men 19-50 years
Protein	173% 97g	408% 229g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	55.6% 222μg	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	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	718% 108mg	72.6% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	208% 249μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	107% 1070mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	1648% 15mg	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	186% 15mg	471% 37.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	238% 998mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	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	312% 2182mg	389% 2722mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.85% 31.3g	3700g per day for Men 19-50 years

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

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

• 1 pound of Blanched Almonds has 5.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 9.9 times more Vitamin E than Yuba, Dry tofu skin.
• While 1 lb of Dry soy beancurd sheets contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Blanched Almonds has 1.2 times more Magnesium than Yuba, Dry tofu skin.
• While 1 lb of Dry soy beancurd sheets contains 3.2 times more Copper, 2.5 times more Iron, 1.3 times more Potassium, 2.2 times more Selenium and 1.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin contain similar levels of Calcium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.6 times more Fat, 2.6 times more Carbohydrate and 3.3 times more Fiber than Yuba, Dry tofu skin.
• While 1 lb of Dry soy beancurd sheets contains 1.3 times more Saturated Fat, 325 times more Omega 3 and 2.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin offer comparable quantities of Energy and Omega 6 per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3