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

Vitamins

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

Minerals

	Yuba, Dry tofu skin	Almond Flour	Recommended Dietary Allowance
Calcium	21% 210mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	108% 0.98mg	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	104% 8.3mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	NA	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	80.2% 36μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85.7% 600mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.12% 4.32g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Yuba, Dry tofu skin have 3.1 times more Vitamin B1 and 3.2 times more Vitamin B6 than Almond Flour.
• While 100 g 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 100 grams.

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

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

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yuba, Dry tofu skin have 1.9 times more Protein than Almond Flour.
• While 100 g 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.