Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Yuba, Dry tofu skin

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Yuba, Dry tofu skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Yuba, Dry tofu skin:

• 7 ounces of Oil Roasted Sunflower Seeds have 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 and 15.1 times more Vitamin E than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 17.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Yuba, Dry tofu skin provide similar amounts of Vitamin B1 per seven ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Yuba, Dry tofu skin:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Phosphorus and 11.2 times more Selenium than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 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.
• Both Oil Roasted Sunflower Seeds and Yuba, Dry tofu skin contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 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 Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 16 times more Omega 3 and 2.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Yuba, Dry tofu skin offer comparable quantities of Energy per seven ounces.