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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	29% 836kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	20.4% 26.5g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	0% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	11% 4.25g	38g per day for Men 19-50 years
Protein	54% 30.3g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	22.6% 0.27mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	17.4% 69.5μg	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% 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	224% 33.7mg	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

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	33.5% 335mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	58% 4.65mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	97% 682mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.26% 9.8g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Blanched Almonds have 5.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 9.9 times more Vitamin E than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds 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 Blanched Almonds vs Yuba, Dry tofu skin:

• 5 ounces of Blanched Almonds have 1.2 times more Magnesium than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 3.2 times more Copper, 2.5 times more Iron, 1.3 times more Potassium, 2.2 times more Selenium and 1.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin contain similar levels of Calcium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.6 times more Fat, 2.6 times more Carbohydrate and 3.3 times more Fiber than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 1.3 times more Saturated Fat, 325 times more Omega 3 and 2.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin offer comparable quantities of Energy and Omega 6 per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3