Comparing Nutrients in 14 ounces Yuba, Dry tofu skin VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yuba, Dry tofu skin	Sunflower Seeds	Recommended Dietary Allowance
Energy	72.5% 2104kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	61.8% 19.8g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	322% 5.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	275% 47g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	31.3% 12g	90% 34g	38g per day for Men 19-50 years
Protein	357% 200g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	493% 148μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	225% 901μg	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	6.17% 5.56mg	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	63.5% 9.53mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	83.3% 833mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1442% 13mg	794% 7.14mg	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	412% 33mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	340% 2381mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	98% 3334mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yuba, Dry tofu skin vs Sunflower Seeds:

• Dry soy beancurd sheets have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin B1, 3 times more Vitamin B2, 6 times more Vitamin B3, 2.1 times more Vitamin B5, 4.2 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 14.7 times more Vitamin E than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yuba, Dry tofu skin vs Sunflower Seeds:

• Dry soy beancurd sheets have 2.7 times more Calcium, 1.8 times more Copper, 1.6 times more Iron and 1.3 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Magnesium and 7.6 times more Selenium than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry soy beancurd sheets have 21.7 times more Omega 3 and 2.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 2 times more Omega 6, 2.8 times more Carbohydrate and 2.9 times more Fiber than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Dry soy beancurd sheets as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.