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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Toasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	97% 2808kcal	83% 2404kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	70.6% 22.6g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	25% 32.7g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	139% 78g	408% 229g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	72.6% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	208% 249μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	26% 259mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	389% 2722mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.85% 31.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Yuba, Dry tofu skin:

• 1 pound of Toasted Sunflower Seeds has 2.4 times more Vitamin B2, 3 times more Vitamin B3, 12.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 6.3 times more Vitamin B9 than Yuba, Dry tofu skin.
• Both Toasted Sunflower Seeds and Yuba, Dry tofu skin provide similar amounts of Vitamin B1 per one pound.
• Both Toasted 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 Toasted Sunflower Seeds vs Yuba, Dry tofu skin:

• 1 pound of Toasted Sunflower Seeds has 1.9 times more Phosphorus than Yuba, Dry tofu skin.
• While 1 lb of Dry soy beancurd sheets contains 3.7 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium and 1.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Yuba, Dry tofu skin contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.8 times more Fat, 3.2 times more Omega 6, 2.9 times more Carbohydrate and 3.8 times more Fiber than Yuba, Dry tofu skin.
• While 1 lb of Dry soy beancurd sheets contains 16.5 times more Omega 3 and 2.9 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Yuba, Dry tofu skin offer comparable quantities of Energy and Saturated Fat per one pound.