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

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Yuba, Dry tofu skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.5% 2104kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	61.8% 19.8g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	322% 5.16g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	275% 47g	873% 148g	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	63% 81.7g	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	31.3% 12g	120% 45.6g	38g per day for Men 19-50 years
Protein	357% 200g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	246% 3.2mg	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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83.3% 833mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	1442% 13mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	98% 3334mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Yuba, Dry tofu skin versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B2, 3 times more Vitamin B3, 12.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 6.3 times more Vitamin B9 than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• Both Dry soy beancurd sheets as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Yuba, Dry tofu skin have 3.7 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 1.7 times more Magnesium and 1.7 times more Potassium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Phosphorus than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Toasted Sunflower Seeds contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yuba, Dry tofu skin have 16.5 times more Omega 3 and 2.9 times more Protein than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat, 3.2 times more Omega 6, 2.9 times more Carbohydrate and 3.8 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Toasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per 14 ounces.