Comparing Nutrients in 500 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Oil Roasted Sunflower Seeds

Weight per 500 calories

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

641g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 7.6 times more energy per unit of mass than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), which is very high in comparison to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

42%

44%

14%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Oil Roasted 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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27.6%26.7g

Fat

44.7%43.3g

26.7 gvs43.3 g

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

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16%5.1g

Saturated Fat

18.7%5.97g

5.1 gvs5.97 g

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

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67%1.07g

Omega 3

4.28%0.068g

1.07 gvs0.068 g

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

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55.4%9.4g

Omega 6

170%29g

9.4 gvs29 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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14%18.3g

Carbohydrate

15%19.3g

18.3 gvs19.3 g

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

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5.3%3.85g

Sugars

3.62%2.63g

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

3.85 gvs2.63 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%2g

NA gvs2 g

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

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15%5.77g

Fiber

23.6%8.95g

5.77 gvs8.95 g

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

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103%58g

Protein

30.3%17g

58 gvs17 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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32%0.38mg

Vitamin B1

22.5%0.27mg

Thiamine

0.38 mgvs0.27 mg

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

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31%0.4mg

Vitamin B2

18%0.24mg

Riboflavin

0.4 mgvs0.24 mg

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

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4.05%0.65mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs3.5 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14%0.71mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.71 mgvs5.86 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

35%0.46mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.46 mgvs0.67 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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30.4%122μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

122 μgvs198 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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1.42%1.3mg

Vitamin C

1.03%0.93mg

Ascorbic acid

1.3 mgvs0.93 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.43%0.064mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

0.064 mgvs30.7 mg

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

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13%15.4μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

15.4 μgvs2.6 μg

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

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Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Oil Roasted Sunflower Seeds

129%1288mg

Calcium

7.35%73.5mg

1288 mgvs73.5 mg

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

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152%1.37mg

Copper

169%1.52mg

1.37 mgvs1.52 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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129%10.3mg

Iron

45%3.6mg

10.3 mgvs3.6 mg

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

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56.5%237mg

Magnesium

25.5%107mg

237 mgvs107 mg

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

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174%4mg

Manganese

76.4%1.76mg

4 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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111%776mg

Phosphorus

137%962mg

776 mgvs962 mg

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

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28%949mg

Potassium

12%408mg

949 mgvs408 mg

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

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115%63.5μg

Selenium

120%66μg

63.5 μgvs66 μg

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

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5.13%77mg

Sodium

0.17%2.53mg

77 mgvs2.53 mg

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

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48.4%5.32mg

Zinc

40%4.4mg

5.32 mgvs4.4 mg

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

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14.4%532g

Water

0.035%1.3g

532 gvs1.3 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Oil Roasted Sunflower Seeds:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 5.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Vitamin B3, 8.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 478.7 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Oil Roasted Sunflower Seeds:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 17.5 times more Calcium, 2.9 times more Iron, 2.2 times more Magnesium, 2.3 times more Manganese, 2.3 times more Potassium, 30.4 times more Sodium, 1.2 times more Zinc and 408.7 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 15.6 times more Omega 3, 1.5 times more Sugars and 3.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 3.1 times more Omega 6 and 1.6 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Oil Roasted Sunflower SeedsVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: