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

Macros Ratio

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

Macro Nutrients

	VeggieGurt Soy Yogurt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	2.44% 71kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	NA	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	NA	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.74% 2.27g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	3.36% 1.28g	11% 4.25g	38g per day for Men 19-50 years
Protein	12% 6.66g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt Soy Yogurt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	VeggieGurt Soy Yogurt	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	NA	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	NA	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	NA	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	NA	74.2% 312mg	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	NA	121% 850mg	700mg per day for Men 19-50 years
Potassium	NA	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	NA	63% 6.95mg	11mg per day for Men 19-50 years
Water	NA	0.26% 9.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of VeggieGurt Soy Yogurt 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 VeggieGurt Soy Yogurt vs Yuba, Dry tofu skin:

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

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

• 5 ounces of VeggieGurt Soy Yogurt have 2.7 times more Sodium than Yuba, Dry tofu skin.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry soy beancurd sheets contain 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 K-take it veggie Vegan Organic Soy Yogurt Nature.
• 5 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Energy and Carbohydrate