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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Yuba, Dry tofu skin	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	26% 751kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.85% 10.2g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	11% 4.25g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	128% 71.4g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	176% 53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	0.35% 1.4μg	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	0.31% 0.28mg	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	22.7% 3.4mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	29.8% 298mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	5.5% 0.05mg	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	147% 11.8mg	3.37% 0.27mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	NA	7.27% 0.17mg	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	121% 850mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	3.27% 121g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Yuba, Dry tofu skin vs Boiled Skinless Apples:

• 5 ounces of Yuba, Dry tofu skin have 21.9 times more Vitamin B1, 10 times more Vitamin B2, 14.7 times more Vitamin B3, 12 times more Vitamin B5, 7.3 times more Vitamin B6, 38 times more Vitamin B9, 48 times more Vitamin E and 91.7 times more Vitamin K than Boiled Skinless Apples.
• 5 ounces of Boiled Skinless Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Dry soy beancurd sheets as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Yuba, Dry tofu skin have 42 times more Calcium, 93.4 times more Copper, 43.7 times more Iron, 73.3 times more Magnesium, 75 times more Phosphorus, 9.5 times more Potassium, 23.3 times more Selenium and 122.5 times more Zinc than Boiled Skinless Apples.
• While 5 oz of Boiled Raw Apples Without Skin contain 12.4 times more Water than Dry soy beancurd sheets.
• 5 ounces of Boiled Skinless Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yuba, Dry tofu skin have 10 times more Energy, 89.2 times more Fat, 85.9 times more Saturated Fat, 72.2 times more Omega 3, 137.2 times more Omega 6, 1.3 times more Fiber and 193.8 times more Protein than Boiled Skinless Apples.
• While 5 oz of Boiled Raw Apples Without Skin contain 1.9 times more Carbohydrate than Dry soy beancurd sheets.
• 5 ounces of Boiled Skinless Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein