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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Sunflower Seed Flour has 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 Yuba, Dry tofu skin.
• Both Partially Defatted Sunflower Seed Flour as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 1.6 times more Magnesium and 8.3 times more Selenium than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 1.8 times more Calcium, 1.9 times more Copper, 1.3 times more Iron and 12.5 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Yuba, Dry tofu skin 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 Sunflower Seed Flour has 5 times more Carbohydrate and 1.7 times more Fiber than Yuba, Dry tofu skin.
• While 1 kg of Dry soy beancurd sheets contains 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 Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Yuba, Dry tofu skin offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3