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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	20.3% 590kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	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	14.4% 18.7g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	0% 0g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	90% 50.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	12.3% 49μg	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	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	158% 23.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	23.6% 236mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	41% 3.28mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	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	68.7% 481mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.19% 6.9g	3700g per day for Men 19-50 years

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

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

• 100 grams of Blanched Almonds have 5.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 9.9 times more Vitamin E than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• 100 grams of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Blanched Almonds have 1.2 times more Magnesium than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 3.2 times more Copper, 2.5 times more Iron, 1.3 times more Potassium, 2.2 times more Selenium and 1.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin contain similar levels of Calcium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Almonds have 1.6 times more Fat, 2.6 times more Carbohydrate and 3.3 times more Fiber than Yuba, Dry tofu skin.
• While 100 g of Dry soy beancurd sheets contain 1.3 times more Saturated Fat, 325 times more Omega 3 and 2.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Yuba, Dry tofu skin offer comparable quantities of Energy and Omega 6 per 100 grams.
• 100 grams of Blanched Almonds provide inadequate amounts of Omega 3