Comparing Nutrients in 7 ounces Almond Flour VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	NA	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	NA	31% 9.9g	32g per day for Men 19-50 years
Omega 3	NA	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	NA	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	11% 14.3g	130g per day for Men 19-50 years
Sugars	NA	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	48.4% 18.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	93% 52g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	457% 137μg	247% 74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	19% 75.4μg	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	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	46% 460mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	721% 6.5mg	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	80% 6.4mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	159% 71.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	145% 1016mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	39% 1324mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	2.68% 1.47μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Yuba, Dry tofu skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond Flour versus 7 oz of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond Flour vs Yuba, Dry tofu skin:

• 7 ounces of Almond Flour have 6.2 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.9 times more Vitamin B7 than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 3.1 times more Vitamin B1 and 3.2 times more Vitamin B6 than Almond Flour.
• Both Almond Flour and Yuba, Dry tofu skin provide similar amounts of Vitamin B9 per seven ounces.

Comparing minerals per 7 ounces for Almond Flour vs Yuba, Dry tofu skin:

• 7 oz of Dry soy beancurd sheets contain 3.4 times more Copper, 2.6 times more Iron, 1.3 times more Potassium, 9.4 times more Selenium and 1.8 times more Zinc than Almond Flour.
• Both Almond Flour and Yuba, Dry tofu skin contain similar levels of Calcium, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond Flour have 1.6 times more Fat, 2.3 times more Carbohydrate and 3.1 times more Fiber than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 1.9 times more Protein than Almond Flour.