Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Sunflower Seeds

Weight per 500 calories

Mori-nu firm silken tofu

807g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 9.4 times more energy per unit of mass than Mori-nu silken tofu, firm, which is very high in comparison to other foods. Mori-nu firm silken tofu having low energy density.

Which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Mori-nu firm silken tofu

45%

40%

15%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Mori-nu firm silken tofuvs 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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22.4%21.8g

Fat

45.4%44g

21.8 gvs44 g

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

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10.2%3.27g

Saturated Fat

12%3.8g

3.27 gvs3.8 g

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

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Omega 3

3.2%0.051g

NA gvs0.051 g

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

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Omega 6

116%19.7g

NA gvs19.7 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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15%19.4g

Carbohydrate

13%17g

19.4 gvs17 g

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

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14%10.2g

Sugars

3.1%2.24g

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

10.2 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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2.12%0.81g

Fiber

19.4%7.36g

0.81 gvs7.36 g

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

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99%55.6g

Protein

31.8%17.8g

55.6 gvs17.8 g

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

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Vitamins

Mori-nu firm silken tofuvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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68%0.81mg

Vitamin B1

106%1.27mg

Thiamine

0.81 mgvs1.27 mg

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

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25.4%0.33mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.33 mgvs0.3 mg

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

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12.4%2mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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6.82%0.089mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.089 mgvs1.15 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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Vitamin B9

48.6%194μg

Folates and Folic Acid

NA μgvs194 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%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 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

Mori-nu firm silken tofuvs Sunflower Seeds

26%258mg

Calcium

6.68%66.8mg

258 mgvs66.8 mg

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

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182%1.64mg

Copper

171%1.54mg

1.64 mgvs1.54 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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104%8.3mg

Iron

56%4.5mg

8.3 mgvs4.5 mg

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

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52%218mg

Magnesium

66.3%278mg

218 mgvs278 mg

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

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Manganese

72.6%1.67mg

NA mgvs1.67 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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104%726mg

Phosphorus

80.7%565mg

726 mgvs565 mg

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

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46%1565mg

Potassium

16.2%552mg

1565 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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19.4%290mg

Sodium

0.51%7.7mg

290 mgvs7.7 mg

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

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44.7%4.9mg

Zinc

39%4.3mg

4.9 mgvs4.3 mg

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

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19%705g

Water

0.11%4.05g

705 gvs4.05 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 Mori-nu firm silken tofu vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 3.6 times more Vitamin B3 and 13 times more Vitamin B6 than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
Both Mori-nu silken tofu, firm as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Mori-nu firm silken tofu vs Sunflower Seeds:

Mori-nu silken tofu, firm has 3.9 times more Calcium, 1.8 times more Iron, 1.3 times more Phosphorus, 2.8 times more Potassium, 37.7 times more Sodium and 174 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Magnesium than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Dried Sunflower Seed Kernels have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Mori-nu silken tofu, firm has 4.6 times more Sugars and 3.1 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Fat and 9.1 times more Fiber than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
Both Mori-nu silken tofu, firm as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mori-nu firm silken tofuVS Mori-nu extra firm silken tofuSunflower SeedsVS Mori-nu extra firm silken tofuMori-nu firm silken tofuVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: