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

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	30.3% 877kcal	26% 751kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	47% 45.5g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	7.85% 10.2g	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	43% 16.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 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	84.3% 337μg	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	NA	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	289% 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	121% 9.65mg	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% 1641mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.26% 9.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Toasted 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 Toasted Sunflower Seeds vs Yuba, Dry tofu skin:

• 5 ounces of Toasted Sunflower Seeds have 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 Yuba, Dry tofu skin.
• Both Toasted Sunflower Seeds and Yuba, Dry tofu skin provide similar amounts of Vitamin B1 per five ounces.
• Both Toasted 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 Toasted Sunflower Seeds vs Yuba, Dry tofu skin:

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

Comparison of macro-nutrients per 5 ounces:

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