Comparing Nutrients in 1 kilogram 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	183% 5300kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	331% 321g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	156% 49.8g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	813% 13g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	694% 118g	2199% 374g	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	158% 206g	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	303% 115g	38g per day for Men 19-50 years
Protein	900% 504g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	210% 2100mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	3633% 32.7mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	247% 8400mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.86% 69g	0.27% 10g	3700g per day for Men 19-50 years

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

• 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, 6.3 times more Vitamin B9 and more Vitamin C than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Dry soy beancurd sheets as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yuba, Dry tofu skin vs Toasted Sunflower Seeds:

• Dry soy beancurd sheets 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 Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Phosphorus than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Toasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry soy beancurd sheets have 16.5 times more Omega 3 and 2.9 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While 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 Dry soy beancurd sheets and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Dry soy beancurd sheets as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.