Comparing Nutrients in 500 calories Tofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

106g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate, which is very high in comparison to other foods. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate having very high energy density.

Which food has more nutrients per 500 calories - Tofu, dried-frozen (koyadofu), prepared with calcium sulfate or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

41%

53%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Tofu, dried-frozen (koyadofu), prepared with calcium sulfatevs Oil Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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33.3%32.3g

Fat

44.7%43.3g

32.3 gvs43.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14.6%4.67g

Saturated Fat

18.7%5.97g

4.67 gvs5.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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135%2.15g

Omega 3

4.28%0.068g

2.15 gvs0.068 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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95%16g

Omega 6

170%29g

16 gvs29 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.8%8.83g

Carbohydrate

15%19.3g

8.83 gvs19.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.62%2.63g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.63 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2g

NA gvs2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.36%1.28g

Fiber

23.6%8.95g

1.28 gvs8.95 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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100%55.8g

Protein

30.3%17g

55.8 gvs17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Tofu, dried-frozen (koyadofu), prepared with calcium sulfatevs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43.8%0.53mg

Vitamin B1

22.5%0.27mg

Thiamine

0.53 mgvs0.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B2

18%0.24mg

Riboflavin

0.34 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.9%1.26mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs3.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.83%0.44mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.44 mgvs5.86 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.4%0.3mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.3 mgvs0.67 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.5%98μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

98 μgvs198 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.83%0.74mg

Vitamin C

1.03%0.93mg

Ascorbic acid

0.74 mgvs0.93 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

NA mgvs30.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

NA μgvs2.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tofu, dried-frozen (koyadofu), prepared with calcium sulfatevs Oil Roasted Sunflower Seeds

227%2270mg

Calcium

7.35%73.5mg

2270 mgvs73.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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139%1.25mg

Copper

169%1.52mg

1.25 mgvs1.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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129%10.4mg

Iron

45%3.6mg

10.4 mgvs3.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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46%193mg

Magnesium

25.5%107mg

193 mgvs107 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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171%3.92mg

Manganese

76.4%1.76mg

3.92 mgvs1.76 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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73.4%514mg

Phosphorus

137%962mg

514 mgvs962 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.63%21.3mg

Potassium

12%408mg

21.3 mgvs408 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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105%57.8μg

Selenium

120%66μg

57.8 μgvs66 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.43%6.4mg

Sodium

0.17%2.53mg

6.4 mgvs2.53 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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47.4%5.2mg

Zinc

40%4.4mg

5.2 mgvs4.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.15g

Water

0.035%1.3g

6.15 gvs1.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Oil Roasted Sunflower Seeds:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 1.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B3, 13.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 2 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Oil Roasted Sunflower Seeds:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 30.9 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium and 2.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Phosphorus and 19.2 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 31.5 times more Omega 3 and 3.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 6, 2.2 times more Carbohydrate and 7 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Fried Tofu, prepared with calcium sulfateOil Roasted Sunflower SeedsVS Fried Tofu, prepared with calcium sulfateTofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Tofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, dried-frozen (koyadofu), prepared with calcium sulfate or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: