Comparing Nutrients in 100 grams Yuba, Dry tofu skin VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Yuba, Dry tofu skin	Roasted Almonds	Recommended Dietary Allowance
Energy	18.3% 530kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	69.4% 12g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	7.9% 3g	28.7% 11g	38g per day for Men 19-50 years
Protein	90% 50.4g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Roasted Almonds	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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	10.5% 0.14mg	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	13.8% 55μg	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	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	16% 2.4mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	27% 268mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.065% 2.4g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 100 grams of Yuba, Dry tofu skin vs Roasted Almonds:

• 100 grams of Yuba, Dry tofu skin have 4.5 times more Vitamin B1, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 10 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 10 times more Vitamin E than Dry soy beancurd sheets.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry soy beancurd sheets as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Yuba, Dry tofu skin have 3 times more Copper, 2.2 times more Iron, 1.3 times more Phosphorus, 3.5 times more Selenium and 1.5 times more Zinc than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.3 times more Calcium and 1.3 times more Magnesium than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Roasted Almonds contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yuba, Dry tofu skin have 1.2 times more Saturated Fat, 130 times more Omega 3 and 2.4 times more Protein than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.6 times more Fat, 2.9 times more Carbohydrate and 3.6 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Roasted Almonds offer comparable quantities of Energy and Omega 6 per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3