Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

Weight per 500 calories

Roasted Sunflower Seeds

86g

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

435g

Roasted Sunflower Seeds have 5.1 times more energy per 100g than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm. It has very high energy density when compared to other foods. Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm having average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

46%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

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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44%42.8g

Fat

26.4%25.7g

42.8 gvs25.7 g

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

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14%4.5g

Saturated Fat

15%4.8g

4.5 gvs4.8 g

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

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3.7%0.059g

Omega 3

0.059 gvsNA g

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

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166%28g

Omega 6

28 gvsNA 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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16%20.7g

Carbohydrate

7.22%9.4g

20.7 gvs9.4 g

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

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3.23%2.35g

Sugars

6.6%4.8g

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

2.35 gvs4.8 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

NA gvsNA g

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

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25%9.54g

Fiber

13.7%5.2g

9.54 gvs5.2 g

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

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29.7%16.6g

Protein

103%57.6g

16.6 gvs57.6 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

Roasted Sunflower Seedsvs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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7.6%0.091mg

Vitamin B1

Thiamine

0.091 mgvsNA mg

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

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16.3%0.21mg

Vitamin B2

Riboflavin

0.21 mgvsNA mg

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

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38%6.05mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

6.05 mgvsNA 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

121%6.05mg

Vitamin B5

Pantothenic acid

6.05 mgvsNA mg

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

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53%0.69mg

Vitamin B6

Pyridoxine

0.69 mgvsNA 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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51%204μg

Vitamin B9

Folates and Folic Acid

204 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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1.34%1.2mg

Vitamin C

Ascorbic acid

1.2 mgvsNA mg

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

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0%0IU

Vitamin D

71%426IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs426 IU

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

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149%22.4mg

Vitamin E

Tocopherols and Tocotrienols

22.4 mgvsNA mg

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

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1.93%2.3μg

Vitamin K

53.3%64μg

Phytomenadione or phylloquinone

2.3 μgvs64 μg

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

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Minerals

Roasted Sunflower Seedsvs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

6%60mg

Calcium

104%1039mg

60 mgvs1039 mg

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

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175%1.57mg

Copper

1.57 mgvsNA 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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41%3.26mg

Iron

92%7.4mg

3.26 mgvs7.4 mg

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

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26.4%111mg

Magnesium

111 mgvsNA mg

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

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79%1.8mg

Manganese

1.8 mgvsNA 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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142%992mg

Phosphorus

992 mgvsNA mg

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

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21.5%730mg

Potassium

730 mgvsNA mg

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

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124%68μg

Selenium

68 μgvsNA μg

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

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0.17%2.58mg

Sodium

8.1%122mg

2.58 mgvs122 mg

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

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41.3%4.54mg

Zinc

4.54 mgvsNA mg

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

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0.028%1.03g

Water

9.1%336g

1.03 gvs336 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 Roasted Sunflower Seeds vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain more Vitamin D and 27.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain 17.3 times more Calcium, 2.3 times more Iron, 47.2 times more Sodium and 326 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Fat, 2.2 times more Carbohydrate and 1.8 times more Fiber than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
While Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain 2 times more Sugars and 3.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVS Vitasoy USA Azumaya, Extra Firm Tofu

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: