Comparing Nutrients in 1 kilogram Sunflower SeedsVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

1 kg ▼

Macro Nutrients

Sunflower Seedsvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

201%5840kcal

Energy

21%610kcal

5840 kcalvs610 kcal

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

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531%515g

Fat

38%37g

515 gvs37 g

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

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139%44.6g

Saturated Fat

16.7%5.33g

44.6 gvs5.33 g

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

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37.5%0.6g

Omega 3

154%2.46g

0.6 gvs2.46 g

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

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1356%231g

Omega 6

108%18.4g

231 gvs18.4 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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154%200g

Carbohydrate

9.08%12g

200 gvs12 g

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

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36%26g

Sugars

9.66%7g

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

26 gvs7 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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%25g

Sucrose

25 gvsNA g

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

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226%86g

Fiber

5.26%2g

86 gvs2 g

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

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371%208g

Protein

128%71.7g

208 gvs71.7 g

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

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Vitamins

Sunflower Seedsvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

3.33%30μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

30 μgvs0 μg

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

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1233%15mg

Vitamin B1

39%0.47mg

Thiamine

15 mgvs0.47 mg

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

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273%3.55mg

Vitamin B2

28.5%0.37mg

Riboflavin

3.55 mgvs0.37 mg

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

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521%83.4mg

Vitamin B3

33.4%5.35mg

Niacin, nicotinic acid, niacinamide

83.4 mgvs5.35 mg

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

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226%11.3mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

11.3 mgvs0.51 mg

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

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1035%13.5mg

Vitamin B6

40%0.52mg

Pyridoxine

13.5 mgvs0.52 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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568%2270μg

Vitamin B9

110%440μg

Folates and Folic Acid

2270 μgvs440 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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15.6%14mg

Vitamin C

2.22%2mg

Ascorbic acid

14 mgvs2 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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2345%352mg

Vitamin E

0.67%0.1mg

Tocopherols and Tocotrienols

352 mgvs0.1 mg

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

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0%0μg

Vitamin K

16.7%20μg

Phytomenadione or phylloquinone

0 μgvs20 μg

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

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Minerals

Sunflower Seedsvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

78%780mg

Calcium

111%1110mg

780 mgvs1110 mg

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

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2000%18mg

Copper

174%1.57mg

18 mgvs1.57 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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656%52.5mg

Iron

139%11mg

52.5 mgvs11 mg

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

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774%3250mg

Magnesium

64.3%270mg

3250 mgvs270 mg

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

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848%19.5mg

Manganese

169%3.9mg

19.5 mgvs3.9 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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943%6600mg

Phosphorus

131%920mg

6600 mgvs920 mg

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

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190%6450mg

Potassium

35.3%1200mg

6450 mgvs1200 mg

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

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964%530μg

Selenium

162%89μg

530 μgvs89 μg

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

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6%90mg

Sodium

5.33%80mg

90 mgvs80 mg

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

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455%50mg

Zinc

58%6.4mg

50 mgvs6.4 mg

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

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1.28%47.3g

Water

23.6%873g

47.3 gvs873 g

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

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Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Dried Sunflower Seed Kernels have 31.5 times more Vitamin B1, 9.6 times more Vitamin B2, 15.6 times more Vitamin B3, 22.2 times more Vitamin B5, 25.9 times more Vitamin B6, 5.2 times more Vitamin B9, 7 times more Vitamin C and 3517 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Dried Sunflower Seed Kernels have 11.5 times more Copper, 4.7 times more Iron, 12 times more Magnesium, 5 times more Manganese, 7.2 times more Phosphorus, 5.4 times more Potassium, 6 times more Selenium and 7.8 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.4 times more Calcium and 18.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

Dried Sunflower Seed Kernels have 9.6 times more Energy, 13.9 times more Fat, 8.4 times more Saturated Fat, 12.6 times more Omega 6, 16.9 times more Carbohydrate, 3.7 times more Sugars, 43 times more Fiber and 2.9 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 4.1 times more Omega 3 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Sunflower SeedsVS Roasted Sunflower SeedsTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Roasted Sunflower SeedsSunflower SeedsVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Koyadofu

Compare Foods

Comparing Nutrients in 1 kilogram Sunflower SeedsVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: