Comparing Nutrients in 1 kilogram Yuba, Dry tofu skin VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Yuba, Dry tofu skin	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	183% 5300kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	331% 321g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	156% 49.8g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	813% 13g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	694% 118g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	276% 358g	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	79% 30g	137% 52g	38g per day for Men 19-50 years
Protein	900% 504g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	579% 7.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1243% 373μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	555% 2220μg	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	14.4% 13mg	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	160% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	458% 550μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	210% 2100mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	3633% 32.7mg	1903% 17mg	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	1038% 83mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	NA	859% 19.8mg	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	857% 6000mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	247% 8400mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	1.86% 69g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Yuba, Dry tofu skin versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yuba, Dry tofu skin vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 9.1 times more Vitamin B1, 2.2 times more Vitamin B2, 5.2 times more Vitamin B3, 12 times more Vitamin B5, 2.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yuba, Dry tofu skin vs Sunflower Seed Flour:

• 1 kilogram of Yuba, Dry tofu skin has 1.8 times more Calcium, 1.9 times more Copper, 1.3 times more Iron and 12.5 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.6 times more Magnesium and 8.3 times more Selenium than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Sunflower Seed Flour contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yuba, Dry tofu skin has 1.6 times more Energy, 19.9 times more Fat, 36.1 times more Saturated Fat, 650 times more Omega 3 and 13.6 times more Omega 6 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 5 times more Carbohydrate and 1.7 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Sunflower Seed Flour offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3