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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 100 g of Toasted 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 Toasted Sunflower Seeds vs Yuba, Dry tofu skin:

• 100 grams 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 100 grams.
• 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 100 grams.

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

• 100 grams of Toasted Sunflower Seeds have 1.9 times more Phosphorus than Yuba, Dry tofu skin.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.