Comparing Nutrients in 5 ounces Apples VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	11.5% 8.36g	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	% 3.44g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.73% 0.086mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	176% 53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	13.5% 54μg	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	7.24% 6.52mg	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	1.7% 0.26mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	4.25% 0.038mg	515% 4.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.68μg	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	2.13% 0.17mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	2.23% 15.6mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.26% 9.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Apples 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 Apples vs Yuba, Dry tofu skin:

• 5 ounces of Apples have more Vitamin C than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 20.6 times more Vitamin B1, 4.6 times more Vitamin B2, 15.4 times more Vitamin B3, 9 times more Vitamin B5, 7.8 times more Vitamin B6, 12.7 times more Vitamin B9, 13.3 times more Vitamin E and 25 times more Vitamin K than Raw Apples with skin.
• 5 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Raw Apples with skin as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Apples have 12.4 times more Water than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 35 times more Calcium, 121.1 times more Copper, 69.2 times more Iron, 44 times more Magnesium, 54.5 times more Phosphorus, 7.9 times more Potassium, more Selenium and 122.5 times more Zinc than Raw Apples with skin.
• 5 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apples have 1.9 times more Carbohydrate than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 10.2 times more Energy, 188.8 times more Fat, 177.9 times more Saturated Fat, 144.4 times more Omega 3, 274.4 times more Omega 6, 1.3 times more Fiber and 193.8 times more Protein than Raw Apples with skin.
• 5 ounces of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein