Comparing Nutrients in 5 ounces Almond Flour VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	NA	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	NA	22% 7.06g	32g per day for Men 19-50 years
Omega 3	NA	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	NA	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	7.85% 10.2g	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	34.6% 13g	11% 4.25g	38g per day for Men 19-50 years
Protein	66.3% 37g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	176% 53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	33% 329mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	515% 4.64mg	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	57% 4.56mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Yuba, Dry tofu skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond Flour versus 5 oz of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond Flour vs Yuba, Dry tofu skin:

• 5 ounces of Almond Flour have 6.2 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.9 times more Vitamin B7 than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 3.1 times more Vitamin B1 and 3.2 times more Vitamin B6 than Almond Flour.
• Both Almond Flour and Yuba, Dry tofu skin provide similar amounts of Vitamin B9 per five ounces.

Comparing minerals per 5 ounces for Almond Flour vs Yuba, Dry tofu skin:

• 5 oz of Dry soy beancurd sheets contain 3.4 times more Copper, 2.6 times more Iron, 1.3 times more Potassium, 9.4 times more Selenium and 1.8 times more Zinc than Almond Flour.
• Both Almond Flour and Yuba, Dry tofu skin contain similar levels of Calcium, Magnesium and Phosphorus per five ounces.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 1.6 times more Fat, 2.3 times more Carbohydrate and 3.1 times more Fiber than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 1.9 times more Protein than Almond Flour.