Comparing Nutrients in 5 ounces Yuba, Dry tofu skin VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Yuba, Dry tofu skin	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	26% 751kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.85% 10.2g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	11% 4.25g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	128% 71.4g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	176% 53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	84% 336μg	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	4.25% 3.83mg	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	22.7% 3.4mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	29.8% 298mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	252% 2.26mg	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	147% 11.8mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	121% 850mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Yuba, Dry tofu skin versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Yuba, Dry tofu skin vs Sunflower Seed Butter:

• 5 ounces of Yuba, Dry tofu skin have 6.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Vitamin B2, 4.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 9.5 times more Vitamin E than Dry soy beancurd sheets.
• 5 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Dry soy beancurd sheets as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Yuba, Dry tofu skin vs Sunflower Seed Butter:

• 5 ounces of Yuba, Dry tofu skin have 3.3 times more Calcium, 2 times more Copper, 2 times more Iron and 1.5 times more Potassium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Magnesium and 14.9 times more Selenium than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Sunflower Seed Butter contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yuba, Dry tofu skin have 26 times more Omega 3, 1.2 times more Omega 6 and 2.9 times more Protein than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.7 times more Fat, 3.2 times more Carbohydrate and 1.9 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Sunflower Seed Butter offer comparable quantities of Energy and Saturated Fat per five ounces.