Comparing Nutrients in 500 calories Sunflower SeedsVS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Weight per 500 calories

Sunflower Seeds

85.6g

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

106g

Sunflower Seeds have 1.2 times more energy per 100g than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate. It has very high energy density when compared to other foods. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

41%

53%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

45.4%44g

Fat

33.3%32.3g

44 gvs32.3 g

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

Find Nuts and Seeds rich in Fat

12%3.8g

Saturated Fat

14.6%4.67g

3.8 gvs4.67 g

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

Find Nuts and Seeds rich in Saturated Fat

3.2%0.051g

Omega 3

135%2.15g

0.051 gvs2.15 g

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

Find Nuts and Seeds rich in Omega 3

116%19.7g

Omega 6

95%16g

19.7 gvs16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

13%17g

Carbohydrate

6.8%8.83g

17 gvs8.83 g

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

Find Nuts and Seeds rich in Carbohydrate

3.1%2.24g

Sugars

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

2.24 gvsNA g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

%2.14g

Sucrose

2.14 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

19.4%7.36g

Fiber

3.36%1.28g

7.36 gvs1.28 g

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

Find Nuts and Seeds rich in Fiber

31.8%17.8g

Protein

100%55.8g

17.8 gvs55.8 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

106%1.27mg

Vitamin B1

43.8%0.53mg

Thiamine

1.27 mgvs0.53 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

23.4%0.3mg

Vitamin B2

26%0.34mg

Riboflavin

0.3 mgvs0.34 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

44.6%7.14mg

Vitamin B3

7.9%1.26mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs1.26 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.3%0.97mg

Vitamin B5

8.83%0.44mg

Pantothenic acid

0.97 mgvs0.44 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

88.6%1.15mg

Vitamin B6

23.4%0.3mg

Pyridoxine

1.15 mgvs0.3 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

48.6%194μg

Vitamin B9

24.5%98μg

Folates and Folic Acid

194 μgvs98 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.33%1.2mg

Vitamin C

0.83%0.74mg

Ascorbic acid

1.2 mgvs0.74 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

201%30mg

Vitamin E

Tocopherols and Tocotrienols

30 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

6.68%66.8mg

Calcium

227%2270mg

66.8 mgvs2270 mg

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

Find Nuts and Seeds rich in Calcium

171%1.54mg

Copper

139%1.25mg

1.54 mgvs1.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

56%4.5mg

Iron

129%10.4mg

4.5 mgvs10.4 mg

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

Find Nuts and Seeds rich in Iron

66.3%278mg

Magnesium

46%193mg

278 mgvs193 mg

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

Find Nuts and Seeds rich in Magnesium

72.6%1.67mg

Manganese

171%3.92mg

1.67 mgvs3.92 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

80.7%565mg

Phosphorus

73.4%514mg

565 mgvs514 mg

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

Find Nuts and Seeds rich in Phosphorus

16.2%552mg

Potassium

0.63%21.3mg

552 mgvs21.3 mg

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

Find Nuts and Seeds rich in Potassium

82.5%45.4μg

Selenium

105%57.8μg

45.4 μgvs57.8 μg

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

Find Nuts and Seeds rich in Selenium

0.51%7.7mg

Sodium

0.43%6.4mg

7.7 mgvs6.4 mg

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

Find Nuts and Seeds rich in Sodium

39%4.3mg

Zinc

47.4%5.2mg

4.3 mgvs5.2 mg

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

Find Nuts and Seeds rich in Zinc

0.11%4.05g

Water

0.17%6.15g

4.05 gvs6.15 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 5.6 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 2 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
Both Dried Sunflower Seed Kernels and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Vitamin B2 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

Dried Sunflower Seed Kernels have 1.2 times more Copper, 1.4 times more Magnesium and 26 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 34 times more Calcium, 2.3 times more Iron, 2.4 times more Manganese and 1.3 times more Selenium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 1.4 times more Fat, 1.2 times more Omega 6, 1.9 times more Carbohydrate and 5.8 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 41.9 times more Omega 3 and 3.1 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsTofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Roasted Sunflower SeedsSunflower SeedsVS Fried Tofu, prepared with calcium sulfateTofu, dried-frozen (koyadofu), prepared with calcium sulfateVS Fried Tofu, prepared with calcium sulfate

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: