Comparing Nutrients in 100 grams 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	18.3% 530kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	69.4% 12g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	16% 20.6g	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	7.9% 3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	90% 50.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	124% 37.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	59.5% 238μg	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	1.56% 1.4mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	204% 1.83mg	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	104% 8.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	85.7% 600mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Yuba, Dry tofu skin VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Yuba, Dry tofu skin versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Yuba, Dry tofu skin vs Toasted Sunflower Seeds:

• 100 g 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 100 grams.
• 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 100 grams.

Comparing minerals per 100 grams for Yuba, Dry tofu skin vs Toasted Sunflower Seeds:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yuba, Dry tofu skin have 16.5 times more Omega 3 and 2.9 times more Protein than Toasted Sunflower Seeds.
• While 100 g 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 100 grams.