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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Almonds	14%	72%	14%

Macro Nutrients

	Yuba, Dry tofu skin	Almonds	Recommended Dietary Allowance
Energy	26% 751kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	11% 4.25g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	128% 71.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	176% 53μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	15.6% 62.4μg	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% 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	22.7% 3.4mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Almonds	Recommended Dietary Allowance
Calcium	29.8% 298mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	10.6% 5.8μg	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	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dry soy beancurd sheets have 1.7 times more Vitamin B1, 2.3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 9.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B7 and 10.7 times more Vitamin E than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Dry soy beancurd sheets as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Dry soy beancurd sheets have 3.2 times more Copper, 2.2 times more Iron, 1.2 times more Phosphorus, 1.7 times more Selenium and 1.6 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Calcium than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Almonds have similar amounts of Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry soy beancurd sheets have 1.3 times more Saturated Fat, 433.3 times more Omega 3 and 2.4 times more Protein than Almonds.
• While Almonds contain 1.6 times more Fat, 3 times more Carbohydrate and 4.2 times more Fiber than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Almonds have similar amounts of Energy and Omega 6 per 5 oz.
• Both Dry soy beancurd sheets as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.