Comparing Nutrients in 7 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	36.3% 1052kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	65.7% 63.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	44% 14g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	55.4% 21g	38g per day for Men 19-50 years
Protein	179% 100g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	247% 74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	116% 464μg	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	2.43% 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	31.8% 4.76mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.7% 417mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	721% 6.5mg	398% 3.58mg	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	206% 16.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	170% 1191mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Dry soy beancurd sheets as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.