Comparing Nutrients in 300 calories Yuba, Dry tofu skin VS Roasted Sunflower Seeds

Weight per 300 calories

• Yuba, Dry tofu skin: 56.6g
• Roasted Sunflower Seeds: 51.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Yuba, Dry tofu skin or Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Yuba, Dry tofu skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.68g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.13% 4.08g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	4.47% 1.7g	15% 5.72g	38g per day for Men 19-50 years
Protein	51% 28.5g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.063% 0.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.22% 0.068mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.23% 0.31mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	70.4% 21μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.38% 21.5μg	30.5% 122μg	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	0.8% 0.72mg	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	9.06% 1.36mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	105% 0.94mg	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	58.7% 4.7mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	29.6% 125mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	NA	47.3% 1.1mg	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	48.5% 340mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.017% 0.62g	3700g per day for Men 19-50 years

Yuba, Dry Tofu Skin VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Yuba, Dry tofu skin or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Yuba, Dry tofu skin vs Roasted Sunflower Seeds:

• 300 calories of Yuba, Dry tofu skin have 3.6 times more Vitamin B1 and 22.4 times more Vitamin K than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 11.7 times more Vitamin B5, 2.3 times more Vitamin B6, 5.7 times more Vitamin B9 and 9.9 times more Vitamin E than Dry soy beancurd sheets.
• 300 calories of Yuba, Dry tofu skin have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin K
• Both Dry soy beancurd sheets as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Yuba, Dry tofu skin vs Roasted Sunflower Seeds:

• 300 calories of Yuba, Dry tofu skin have 3.3 times more Calcium, 2 times more Copper, 2.4 times more Iron and 1.9 times more Magnesium than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus and 10.3 times more Selenium than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Roasted Sunflower Seeds contain similar levels of Potassium and Zinc per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yuba, Dry tofu skin have 20.7 times more Omega 3 and 2.9 times more Protein than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Fat, 2.5 times more Omega 6, 3 times more Carbohydrate and 3.4 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Roasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Yuba, Dry tofu skin provide inadequate amounts of Carbohydrate and Fiber
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3