Comparing Nutrients in 100 grams 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	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	51.8% 50.2g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	NA	15.6% 5g	32g per day for Men 19-50 years
Omega 3	NA	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	NA	69.4% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16g	5.54% 7.2g	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	24.4% 9.27g	7.9% 3g	38g per day for Men 19-50 years
Protein	46.8% 26g	90% 50.4g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.5% 0.75mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	230% 69μg	124% 37.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.45% 37.8μg	9.5% 38μg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	23.2% 232mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	363% 3.27mg	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	40.3% 3.22mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	80.2% 36μg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	1.35% 0.74μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Yuba, Dry tofu skin per 100 g

Compare the macro and micronutrient content in 100 g of Almond Flour versus 100 g of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond Flour vs Yuba, Dry tofu skin:

• 100 grams 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 100 g 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 100 grams.

Comparing minerals per 100 grams for Almond Flour vs Yuba, Dry tofu skin:

• 100 g 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 100 grams.
• 100 grams of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Dry soy beancurd sheets contain 1.9 times more Protein than Almond Flour.