Comparing Nutrients in 5 ounces Yuba, Dry tofu skin VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Yuba, Dry tofu skin	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	26% 751kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	NA	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.85% 10.2g	1.74% 2.27g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	128% 71.4g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	29.8% 298mg	NA	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	121% 850mg	NA	700mg per day for Men 19-50 years
Potassium	35% 1191mg	NA	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	NA	11mg per day for Men 19-50 years
Water	0.26% 9.8g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS VeggieGurt Soy Yogurt per 5 oz

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

Lets compare vitamin content per 5 ounces of Yuba, Dry tofu skin vs VeggieGurt Soy Yogurt:

• Both Dry soy beancurd sheets and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Yuba, Dry tofu skin vs VeggieGurt Soy Yogurt:

• 5 oz of K-take it veggie Vegan Organic Soy Yogurt Nature contain 2.7 times more Sodium than Dry soy beancurd sheets.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yuba, Dry tofu skin have 10.6 times more Energy, 12.3 times more Fat, 12.5 times more Saturated Fat, 4.5 times more Carbohydrate, 3.3 times more Fiber and 10.7 times more Protein than VeggieGurt Soy Yogurt.
• 5 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Energy and Carbohydrate