Comparing Nutrients in 100 grams 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	18.3% 530kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	69.4% 12g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	46% 59.8g	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	65.5% 25g	38g per day for Men 19-50 years
Protein	90% 50.4g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	124% 37.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	99% 394μg	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	5% 4.5mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	122% 1.1mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	85.7% 600mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Yuba, Dry tofu skin vs California Red Kidney Beans:

• 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 Dry soy beancurd sheets and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 100 g.
• 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 100 g.

Comparing minerals per 100 grams for Yuba, Dry tofu skin vs California Red Kidney Beans:

• Dry soy beancurd sheets 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 Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Potassium than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Raw California Red Kidney Beans have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry soy beancurd sheets 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 Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.3 times more Carbohydrate and 8.3 times more Fiber than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.