Comparing Nutrients in 5 ounces Yuba, Dry tofu skin VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Yuba, Dry tofu skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 751kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	285% 48.5g	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% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	11% 4.25g	39.5% 15g	38g per day for Men 19-50 years
Protein	128% 71.4g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.8% 298mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Yuba, Dry tofu skin vs Oil Roasted Sunflower Seeds:

• Dry soy beancurd sheets have 17.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B2, 3 times more Vitamin B3, 12.6 times more Vitamin B5, 2.5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 15.1 times more Vitamin E than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Dry soy beancurd sheets as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Yuba, Dry tofu skin vs Oil Roasted Sunflower Seeds:

• Dry soy beancurd sheets have 2.4 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium and 1.7 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Phosphorus and 11.2 times more Selenium than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry soy beancurd sheets have 16 times more Omega 3 and 2.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 6, 3.2 times more Carbohydrate and 3.5 times more Fiber than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Dry soy beancurd sheets as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.