Comparing Nutrients in 100 grams Apples VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	1.8% 52kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	69.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	8.14% 5.9g	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	% 2.43g	NA	g per day for Men 19-50 years
Sucrose	% 2.07g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	0.46% 0.26g	90% 50.4g	56g per day for Men 19-50 years

Vitamins

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.57% 0.091mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.22% 0.061mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	124% 37.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.75% 3μg	9.5% 38μg	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	5.1% 4.6mg	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	1.2% 0.18mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	0.6% 6mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	363% 3.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.083% 3.3μg	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	1.5% 0.12mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1.52% 0.035mg	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	1.57% 11mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	0.19% 6.9g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Apples 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 Apples vs Yuba, Dry tofu skin:

• 100 grams of Apples have more Vitamin C than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 20.6 times more Vitamin B1, 4.6 times more Vitamin B2, 15.4 times more Vitamin B3, 9 times more Vitamin B5, 7.8 times more Vitamin B6, 12.7 times more Vitamin B9, 13.3 times more Vitamin E and 25 times more Vitamin K than Raw Apples with skin.
• 100 grams of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 100 grams of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Raw Apples with skin as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Apples have 12.4 times more Water than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 35 times more Calcium, 121.1 times more Copper, 69.2 times more Iron, 44 times more Magnesium, 54.5 times more Phosphorus, 7.9 times more Potassium, more Selenium and 122.5 times more Zinc than Raw Apples with skin.
• 100 grams of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Apples have 1.9 times more Carbohydrate than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 10.2 times more Energy, 188.8 times more Fat, 177.9 times more Saturated Fat, 144.4 times more Omega 3, 274.4 times more Omega 6, 1.3 times more Fiber and 193.8 times more Protein than Raw Apples with skin.
• 100 grams of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein