Comparing Nutrients in 300 calories Oil Roasted Almonds VS Yuba, Dry tofu skin

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Yuba, Dry tofu skin: 56.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Yuba, Dry tofu skin?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	39.3% 6.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	3.13% 4.08g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.063% 0.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	5.22% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	6.23% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	70.4% 21μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.34% 13.3μg	5.38% 21.5μg	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	85.6% 13mg	9.06% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	14.4% 144mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	206% 1.85mg	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	22.7% 1.8mg	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	29.6% 125mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	33% 230mg	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	25.2% 2.77mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.11% 3.9g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Yuba, Dry Tofu Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Yuba, Dry tofu skin?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Yuba, Dry tofu skin:

• 300 calories of Oil Roasted Almonds have 5.7 times more Vitamin B2, 2.3 times more Vitamin B3 and 9.4 times more Vitamin E than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 4.4 times more Vitamin B1, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• 300 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Oil Roasted Almonds as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Yuba, Dry tofu skin:

• 300 calories of Oil Roasted Almonds have 1.2 times more Calcium than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 3.9 times more Copper, 2.6 times more Iron, 1.5 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 1.8 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Yuba, Dry tofu skin contain similar levels of Magnesium per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 1.5 times more Fat, 2.1 times more Carbohydrate and 3.1 times more Fiber than Yuba, Dry tofu skin.
• While 300 kcal of Dry soy beancurd sheets contain 1.4 times more Saturated Fat, more Omega 3 and 2.7 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Yuba, Dry tofu skin offer comparable quantities of Energy and Omega 6 per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber