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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Yuba, Dry tofu skin	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	247% 74μg	457% 137μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.8% 4.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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