Comparing Nutrients in 7 ounces Apples no Skin VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Apples no Skin	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	3.3% 95kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	11% 14.3g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	16.5% 12g	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	% 6.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	247% 74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	19% 75.4μg	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	8.8% 7.94mg	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	0.66% 0.099mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	1.74% 0.14mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	3.1% 22mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Yuba, Dry tofu skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples no Skin 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 Apples no Skin vs Yuba, Dry tofu skin:

• 7 ounces of Apples no Skin have more Vitamin C than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 18.4 times more Vitamin B1, 4.3 times more Vitamin B2, 15.4 times more Vitamin B3, 7.7 times more Vitamin B5, 8.6 times more Vitamin B6, more Vitamin B9, 48 times more Vitamin E and 91.7 times more Vitamin K than Raw Apples without skin.
• 7 ounces of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 7 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Raw Apples without skin as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apples no Skin vs Yuba, Dry tofu skin:

• 7 ounces of Apples no Skin have 12.6 times more Water than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 42 times more Calcium, 105.5 times more Copper, 118.6 times more Iron, 55 times more Magnesium, 54.5 times more Phosphorus, 9.3 times more Potassium, more Selenium and 98 times more Zinc than Raw Apples without skin.
• 7 ounces of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples no Skin have 1.8 times more Carbohydrate than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 11 times more Energy, 246.9 times more Fat, 237.1 times more Saturated Fat, 185.7 times more Omega 3, 380.6 times more Omega 6, 2.3 times more Fiber and 186.7 times more Protein than Raw Apples without skin.
• 7 ounces of Apples no Skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein