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

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Almond paste	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	22.4% 649kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	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	52% 67.8g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	18% 6.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	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	26% 103μg	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	0.16% 0.14mg	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	128% 19mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	24.4% 244mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	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	28.3% 2.27mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	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	52.2% 366mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.26% 9.8g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Almond paste have 3.5 times more Vitamin B2, 1.9 times more Vitamin B9 and 5.6 times more Vitamin E than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 4.3 times more Vitamin B1, 4.9 times more Vitamin B5, 8.9 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Yuba, Dry tofu skin provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 oz of Dry soy beancurd sheets contain 7.2 times more Copper, 5.2 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus, 2.7 times more Potassium, 1.7 times more Selenium and 3.3 times more Zinc than Almond paste.
• Both Almond paste and Yuba, Dry tofu skin contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 6.6 times more Carbohydrate and 1.6 times more Fiber than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 1.9 times more Saturated Fat, 6.5 times more Omega 3, 2.1 times more Omega 6 and 5.6 times more Protein than Almond paste.
• Both Almond paste and Yuba, Dry tofu skin offer comparable quantities of Energy and Fat per five ounces.