Comparing Nutrients in 7 ounces Yuba, Dry tofu skin VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Yuba, Dry tofu skin	California Red Kidney Beans	Recommended Dietary Allowance
Energy	36.3% 1052kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	65.7% 63.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	179% 100g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	247% 74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	195% 782μg	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	9.92% 8.93mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	41.7% 417mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	721% 6.5mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	86.3% 2mg	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	170% 1191mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Yuba, Dry tofu skin vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 10.4 times more Vitamin B9 and more Vitamin C than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and California Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Dry soy beancurd sheets as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yuba, Dry tofu skin vs California Red Kidney Beans:

• 7 ounces of Yuba, Dry tofu skin have 3 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Selenium and 1.9 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.8 times more Potassium than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and California Red Kidney Beans contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yuba, Dry tofu skin have 1.6 times more Energy, 128.4 times more Fat, 138.3 times more Saturated Fat, 15.5 times more Omega 3, 218.5 times more Omega 6 and 2.1 times more Protein than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 8.3 times more Carbohydrate and 8.3 times more Fiber than Dry soy beancurd sheets.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6