Comparing Nutrients in 1 pound 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 lb ▼

Macro Nutrients

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

91%2649kcal

Energy

9.54%277kcal

2649 kcalvs277 kcal

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

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241%233g

Fat

17.3%16.7g

233 gvs16.7 g

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

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63%20.2g

Saturated Fat

7.56%2.4g

20.2 gvs2.4 g

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

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17%0.27g

Omega 3

69.7%1.1g

0.27 gvs1.1 g

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

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615%105g

Omega 6

49%8.32g

105 gvs8.32 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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69.8%91g

Carbohydrate

4.1%5.35g

91 gvs5.35 g

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

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16.4%12g

Sugars

4.38%3.18g

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

12 gvs3.18 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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%11.3g

Sucrose

11.3 gvsNA g

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

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103%39g

Fiber

2.4%0.91g

39 gvs0.91 g

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

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168%94g

Protein

58%32.5g

94 gvs32.5 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)

1.5%13.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

13.6 μgvs0 μg

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

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559%6.7mg

Vitamin B1

17.8%0.21mg

Thiamine

6.7 mgvs0.21 mg

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

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124%1.6mg

Vitamin B2

13%0.17mg

Riboflavin

1.6 mgvs0.17 mg

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

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236%38mg

Vitamin B3

15%2.43mg

Niacin, nicotinic acid, niacinamide

38 mgvs2.43 mg

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

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103%5.13mg

Vitamin B5

4.63%0.23mg

Pantothenic acid

5.13 mgvs0.23 mg

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

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469%6.1mg

Vitamin B6

18%0.24mg

Pyridoxine

6.1 mgvs0.24 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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257%1030μg

Vitamin B9

50%200μg

Folates and Folic Acid

1030 μgvs200 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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7.06%6.35mg

Vitamin C

1%0.91mg

Ascorbic acid

6.35 mgvs0.91 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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1064%160mg

Vitamin E

0.3%0.045mg

Tocopherols and Tocotrienols

160 mgvs0.045 mg

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

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0%0μg

Vitamin K

7.56%9.07μg

Phytomenadione or phylloquinone

0 μgvs9.07 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)

35.4%354mg

Calcium

50.3%503mg

354 mgvs503 mg

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

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907%8.16mg

Copper

79%0.71mg

8.16 mgvs0.71 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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298%24mg

Iron

63%5.03mg

24 mgvs5.03 mg

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

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351%1474mg

Magnesium

29%122mg

1474 mgvs122 mg

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

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385%8.85mg

Manganese

76.7%1.76mg

8.85 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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428%2994mg

Phosphorus

59.6%417mg

2994 mgvs417 mg

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

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86%2926mg

Potassium

16%544mg

2926 mgvs544 mg

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

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437%240μg

Selenium

73.4%40.4μg

240 μgvs40.4 μg

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

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2.72%41mg

Sodium

2.4%36.3mg

41 mgvs36.3 mg

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

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206%22.7mg

Zinc

26.4%2.9mg

22.7 mgvs2.9 mg

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

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0.58%21.5g

Water

10.7%396g

21.5 gvs396 g

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

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Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

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 lb.

Compare more foods per 1 lb:

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: