Comparing Nutrients in 100 grams 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	20.4% 592kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	69.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	36% 20g	90% 50.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	124% 37.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	9.5% 38μg	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	1.22% 1.1mg	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	242% 36.3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	8.7% 87mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	363% 3.27mg	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	53.5% 4.3mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.19% 6.9g	3700g per day for Men 19-50 years

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

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

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

• 100 grams 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 100 g 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 100 grams.
• 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 100 grams.

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

• 100 grams of Oil Roasted Sunflower Seeds have 1.9 times more Phosphorus and 11.2 times more Selenium than Yuba, Dry tofu skin.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.