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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	28.4% 825kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	41.4% 15.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	49% 27.4g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	176% 53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	13.5% 54μg	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	2.2% 2mg	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	247% 37mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	9.92% 99mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	515% 4.64mg	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	67.3% 5.4mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.26% 9.8g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Roasted Sunflower Seeds have 2.1 times more Vitamin B2, 5 times more Vitamin B3, 12.8 times more Vitamin B5, 2.5 times more Vitamin B6, 6.2 times more Vitamin B9 and 10.9 times more Vitamin E than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 3.3 times more Vitamin B1 and 20.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted 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 five ounces.

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

• 5 ounces of Roasted Sunflower Seeds have 1.9 times more Phosphorus and 11.3 times more Selenium than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 3 times more Calcium, 1.8 times more Copper, 2.2 times more Iron and 1.7 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Yuba, Dry tofu skin contain similar levels of Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.6 times more Fat, 2.8 times more Omega 6, 3.3 times more Carbohydrate and 3.7 times more Fiber than Yuba, Dry tofu skin.
• While 5 oz of Dry soy beancurd sheets contain 18.8 times more Omega 3 and 2.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Yuba, Dry tofu skin offer comparable quantities of Energy and Saturated Fat per five ounces.