Comparing Nutrients in 1 kilogram Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

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

42%

44%

14%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 kg ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Oil Roasted Sunflower Seeds

27%780kcal

Energy

204%5920kcal

780 kcalvs5920 kcal

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

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43%41.7g

Fat

529%513g

41.7 gvs513 g

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

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24.8%7.93g

Saturated Fat

221%70.7g

7.93 gvs70.7 g

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

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104%1.67g

Omega 3

50.6%0.81g

1.67 gvs0.81 g

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

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86.4%14.7g

Omega 6

2012%342g

14.7 gvs342 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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22%28.5g

Carbohydrate

176%229g

28.5 gvs229 g

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

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8.28%6g

Sugars

43%31g

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

6 gvs31 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

%7.4g

NA gvs7.4 g

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

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Sucrose

%23.7g

NA gvs23.7 g

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

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23.7%9g

Fiber

279%106g

9 gvs106 g

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

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161%90g

Protein

358%201g

90 gvs201 g

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

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Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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50%0.6mg

Vitamin B1

267%3.2mg

Thiamine

0.6 mgvs3.2 mg

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

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48.5%0.63mg

Vitamin B2

215%2.8mg

Riboflavin

0.63 mgvs2.8 mg

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

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6.3%1mg

Vitamin B3

258%41.3mg

Niacin, nicotinic acid, niacinamide

1 mgvs41.3 mg

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

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22%1.1mg

Vitamin B5

1388%69.4mg

Pantothenic acid

1.1 mgvs69.4 mg

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

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54.6%0.71mg

Vitamin B6

609%7.9mg

Pyridoxine

0.71 mgvs7.9 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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47.5%190μg

Vitamin B9

585%2340μg

Folates and Folic Acid

190 μgvs2340 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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2.22%2mg

Vitamin C

12.2%11mg

Ascorbic acid

2 mgvs11 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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0.67%0.1mg

Vitamin E

2422%363mg

Tocopherols and Tocotrienols

0.1 mgvs363 mg

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

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20%24μg

Vitamin K

26%31μg

Phytomenadione or phylloquinone

24 μgvs31 μg

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

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Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Oil Roasted Sunflower Seeds

201%2010mg

Calcium

87%870mg

2010 mgvs870 mg

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

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237%2.13mg

Copper

2004%18mg

2.13 mgvs18 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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201%16mg

Iron

535%42.8mg

16 mgvs42.8 mg

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

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88%370mg

Magnesium

302%1270mg

370 mgvs1270 mg

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

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272%6.25mg

Manganese

904%21mg

6.25 mgvs21 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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173%1210mg

Phosphorus

1627%11390mg

1210 mgvs11390 mg

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

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43.5%1480mg

Potassium

142%4830mg

1480 mgvs4830 mg

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

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180%99μg

Selenium

1422%782μg

99 μgvs782 μg

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

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8%120mg

Sodium

2%30mg

120 mgvs30 mg

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

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75.5%8.3mg

Zinc

474%52mg

8.3 mgvs52 mg

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

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22.4%829g

Water

0.42%15.4g

829 gvs15.4 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 5.3 times more Vitamin B1, 4.4 times more Vitamin B2, 40.9 times more Vitamin B3, 63.1 times more Vitamin B5, 11.2 times more Vitamin B6, 12.3 times more Vitamin B9, 5.5 times more Vitamin C, 3633 times more Vitamin E and 1.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.3 times more Calcium and 53.9 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 8.5 times more Copper, 2.7 times more Iron, 3.4 times more Magnesium, 3.3 times more Manganese, 9.4 times more Phosphorus, 3.3 times more Potassium, 7.9 times more Selenium and 6.3 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 1 kilogram:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.6 times more Energy, 12.3 times more Fat, 8.9 times more Saturated Fat, 23.3 times more Omega 6, 8 times more Carbohydrate, 5.2 times more Sugars, 11.8 times more Fiber and 2.2 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Oil Roasted Sunflower SeedsVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 kilogram Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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