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

Macros Ratio

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

Macro Nutrients

	Yuba, Dry tofu skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 751kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.5g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.06g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	312% 53g	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	22.5% 29g	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	11% 4.25g	43% 16.3g	38g per day for Men 19-50 years
Protein	128% 71.4g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.8% 298mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Toasted Sunflower Seeds per 5 oz

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

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

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 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 Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.
• Both Dry soy beancurd sheets as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Yuba, Dry tofu skin have 3.7 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 1.7 times more Magnesium and 1.7 times more Potassium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Phosphorus than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Toasted Sunflower Seeds contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yuba, Dry tofu skin have 16.5 times more Omega 3 and 2.9 times more Protein than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat, 3.2 times more Omega 6, 2.9 times more Carbohydrate and 3.8 times more Fiber than Dry soy beancurd sheets.
• Both Yuba, Dry tofu skin and Toasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per five ounces.