Comparing Nutrients in 300 calories Raw Firm Tofu Prepared with Calcium SulfateVS Sunflower Seeds

Weight per 300 calories

Raw Firm Tofu Prepared with Calcium Sulfate

208g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 4.1 times more energy per unit of mass than Raw Firm Tofu Prepared with Calcium Sulfate, which is very high in comparison to other foods. Raw Firm Tofu Prepared with Calcium Sulfate having average energy density.

Which food has more nutrients per 300 calories - Raw Firm Tofu Prepared with Calcium Sulfate or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Raw Firm Tofu Prepared with Calcium Sulfate

44%

49%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Raw Firm Tofu Prepared with Calcium Sulfatevs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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18.7%18g

Fat

27.3%26.4g

18 gvs26.4 g

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

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8.2%2.63g

Saturated Fat

7.15%2.3g

2.63 gvs2.3 g

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

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75.8%1.2g

Omega 3

1.93%0.031g

1.2 gvs0.031 g

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

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53%9.04g

Omega 6

69.7%12g

9.04 gvs12 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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4.46%5.8g

Carbohydrate

7.9%10.3g

5.8 gvs10.3 g

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

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Sugars

1.86%1.35g

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

NA gvs1.35 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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Sucrose

%1.3g

NA gvs1.3 g

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

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12.6%4.8g

Fiber

11.6%4.4g

4.8 gvs4.4 g

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

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64.2%36g

Protein

19%10.7g

36 gvs10.7 g

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

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Vitamins

Raw Firm Tofu Prepared with Calcium Sulfatevs Sunflower Seeds

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

NA μgvs1.54 μg

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

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27.4%0.33mg

Vitamin B1

63.4%0.76mg

Thiamine

0.33 mgvs0.76 mg

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

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16.3%0.21mg

Vitamin B2

14%0.18mg

Riboflavin

0.21 mgvs0.18 mg

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

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4.96%0.79mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs4.3 mg

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

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5.54%0.28mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.28 mgvs0.58 mg

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

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14.7%0.19mg

Vitamin B6

53%0.69mg

Pyridoxine

0.19 mgvs0.69 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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15%60.4μg

Vitamin B9

29%117μg

Folates and Folic Acid

60.4 μgvs117 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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0.46%0.42mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.42 mgvs0.72 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

120%18mg

Tocopherols and Tocotrienols

NA mgvs18 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Raw Firm Tofu Prepared with Calcium Sulfatevs Sunflower Seeds

142%1423mg

Calcium

4%40mg

1423 mgvs40 mg

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

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87.5%0.79mg

Copper

103%0.92mg

0.79 mgvs0.92 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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69.3%5.54mg

Iron

33.7%2.7mg

5.54 mgvs2.7 mg

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

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28.8%121mg

Magnesium

39.8%167mg

121 mgvs167 mg

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

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107%2.46mg

Manganese

43.6%1mg

2.46 mgvs1 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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56.5%396mg

Phosphorus

48.4%339mg

396 mgvs339 mg

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

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14.5%494mg

Potassium

9.75%331mg

494 mgvs331 mg

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

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66%36.3μg

Selenium

49.5%27.2μg

36.3 μgvs27.2 μg

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

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1.94%29mg

Sodium

0.31%4.62mg

29 mgvs4.62 mg

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

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29.7%3.27mg

Zinc

23.3%2.57mg

3.27 mgvs2.57 mg

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

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3.93%145g

Water

0.066%2.43g

145 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Raw Firm Tofu Prepared with Calcium Sulfate vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
Both Raw Firm Tofu Prepared with Calcium Sulfate and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Firm Tofu Prepared with Calcium Sulfate vs Sunflower Seeds:

Raw Firm Tofu Prepared with Calcium Sulfate has 35.5 times more Calcium, 2.1 times more Iron, 2.5 times more Manganese, 1.5 times more Potassium, 1.3 times more Selenium, 1.3 times more Zinc and 59.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Magnesium than Raw Firm Tofu Prepared with Calcium Sulfate.
Both Raw Firm Tofu Prepared with Calcium Sulfate and Dried Sunflower Seed Kernels have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Firm Tofu Prepared with Calcium Sulfate has 39.3 times more Omega 3 and 3.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
Both Raw Firm Tofu Prepared with Calcium Sulfate and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raw Firm Tofu Prepared with Calcium SulfateVS Raw Regular Tofu Prepared with Calcium SulfateSunflower SeedsVS Raw Regular Tofu Prepared with Calcium SulfateRaw Firm Tofu Prepared with Calcium SulfateVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Raw Firm Tofu Prepared with Calcium SulfateVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Firm Tofu Prepared with Calcium Sulfate or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: