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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	81% 2350kcal	72.5% 2104kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	61.8% 19.8g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	322% 5.16g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	275% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	22% 28.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	31.3% 12g	38g per day for Men 19-50 years
Protein	142% 79.6g	357% 200g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	232% 929μg	37.7% 151μg	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	4.85% 4.37mg	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	961% 144mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	34.5% 345mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	1442% 13mg	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	212% 17mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	340% 2381mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	98% 3334mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.74% 27.4g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Vitamin B2, 3 times more Vitamin B3, 12.6 times more Vitamin B5, 2.5 times more Vitamin B6, 6.2 times more Vitamin B9 and 15.1 times more Vitamin E than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 17.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Yuba, Dry tofu skin provide similar amounts of Vitamin B1 per 14 ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Phosphorus and 11.2 times more Selenium than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 2.4 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium and 1.7 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Yuba, Dry tofu skin contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 6, 3.2 times more Carbohydrate and 3.5 times more Fiber than Yuba, Dry tofu skin.
• While 14 oz of Dry soy beancurd sheets contain 16 times more Omega 3 and 2.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Yuba, Dry tofu skin offer comparable quantities of Energy per 14 ounces.