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

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Almond paste	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	31.3% 909kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	73% 95g	11% 14.3g	130g per day for Men 19-50 years
Sugars	99% 72g	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	25% 9.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32% 18g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	36.2% 145μg	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	0.22% 0.2mg	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	179% 27mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	34% 341mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	39.7% 3.18mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	73% 512mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.37% 13.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Almond paste 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 paste vs Yuba, Dry tofu skin:

• 7 ounces of Almond paste have 3.5 times more Vitamin B2, 1.9 times more Vitamin B9 and 5.6 times more Vitamin E than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 4.3 times more Vitamin B1, 4.9 times more Vitamin B5, 8.9 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Yuba, Dry tofu skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Dry soy beancurd sheets contain 7.2 times more Copper, 5.2 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus, 2.7 times more Potassium, 1.7 times more Selenium and 3.3 times more Zinc than Almond paste.
• Both Almond paste and Yuba, Dry tofu skin contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 6.6 times more Carbohydrate and 1.6 times more Fiber than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 1.9 times more Saturated Fat, 6.5 times more Omega 3, 2.1 times more Omega 6 and 5.6 times more Protein than Almond paste.
• Both Almond paste and Yuba, Dry tofu skin offer comparable quantities of Energy and Fat per seven ounces.