Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	91% 2640kcal	83% 2404kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	70.6% 22.6g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	315% 53.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	25% 32.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	408% 229g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	564% 169μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	269% 1075μg	43% 172μg	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	7.06% 6.35mg	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	789% 118mg	72.6% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	208% 249μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	31.8% 318mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	1648% 15mg	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	215% 17.2mg	471% 37.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	238% 998mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	389% 2722mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Yuba, Dry tofu skin per 1 lb

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

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

• 1 pound of Roasted Sunflower Seeds has 2.1 times more Vitamin B2, 5 times more Vitamin B3, 12.8 times more Vitamin B5, 2.5 times more Vitamin B6, 6.2 times more Vitamin B9 and 10.9 times more Vitamin E than Yuba, Dry tofu skin.
• While 1 lb of Dry soy beancurd sheets contains 3.3 times more Vitamin B1 and 20.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Yuba, Dry tofu skin:

• 1 pound of Roasted Sunflower Seeds has 1.9 times more Phosphorus and 11.3 times more Selenium than Yuba, Dry tofu skin.
• While 1 lb of Dry soy beancurd sheets contains 3 times more Calcium, 1.8 times more Copper, 2.2 times more Iron and 1.7 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Yuba, Dry tofu skin contain similar levels of Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.6 times more Fat, 2.8 times more Omega 6, 3.3 times more Carbohydrate and 3.7 times more Fiber than Yuba, Dry tofu skin.
• While 1 lb of Dry soy beancurd sheets contains 18.8 times more Omega 3 and 2.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Yuba, Dry tofu skin offer comparable quantities of Energy and Saturated Fat per one pound.