Comparing Nutrients in 500 calories Blanched Almonds VS Yuba, Dry tofu skin

Weight per 500 calories

• Blanched Almonds: 84.7g
• Yuba, Dry tofu skin: 94g

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

Discover which food has more nutrients per 500 calories - Blanched Almonds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	76.7% 1.23g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	7.45% 2.83g	38g per day for Men 19-50 years
Protein	32.4% 18g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.1% 0.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	8.25% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	117% 35μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	8.96% 36μg	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	134% 20mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.2% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	20% 200mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	343% 3.1mg	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	34.7% 2.78mg	98% 7.83mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	49.4% 208mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	58.2% 408mg	81% 566mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	23.3% 792mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	12% 6.6μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.18% 6.5g	3700g per day for Men 19-50 years

Blanched Almonds VS Yuba, Dry Tofu Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Yuba, Dry tofu skin?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Yuba, Dry tofu skin:

• 500 calories of Blanched Almonds have 5.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 8.9 times more Vitamin E than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 2 times more Vitamin B1, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• 500 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Blanched Almonds as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Yuba, Dry tofu skin:

• 500 kcal of Dry soy beancurd sheets contain 3.5 times more Copper, 2.8 times more Iron, 1.4 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin contain similar levels of Calcium and Magnesium per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 1.5 times more Fat, 2.3 times more Carbohydrate and 3 times more Fiber than Yuba, Dry tofu skin.
• While 500 kcal of Dry soy beancurd sheets contain 1.4 times more Saturated Fat, 361.8 times more Omega 3 and 2.6 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 500 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber