Comparing Nutrients in 500 calories Fried TofuVS Sunflower Seeds

Weight per 500 calories

Fried Tofu

185g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Fried Tofu, which is very high in comparison to other foods. Fried Tofu having high energy density.

Which food has more nutrients per 500 calories - Fried Tofu or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Fried 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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38.5%37.4g

Fat

45.4%44g

37.4 gvs44 g

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

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17%5.4g

Saturated Fat

12%3.8g

5.4 gvs3.8 g

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

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156%2.5g

Omega 3

3.2%0.051g

2.5 gvs0.051 g

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

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109%18.6g

Omega 6

116%19.7g

18.6 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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12.6%16.4g

Carbohydrate

13%17g

16.4 gvs17 g

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

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6.95%5.04g

Sugars

3.1%2.24g

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

5.04 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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19%7.22g

Fiber

19.4%7.36g

7.22 gvs7.36 g

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

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62.2%35g

Protein

31.8%17.8g

35 gvs17.8 g

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

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Vitamins

Fried Tofuvs Sunflower Seeds

0.21%1.85μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

1.85 μgvs2.57 μg

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

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26.2%0.31mg

Vitamin B1

106%1.27mg

Thiamine

0.31 mgvs1.27 mg

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

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7.12%0.093mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.093 mgvs0.3 mg

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

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1.16%0.19mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs7.14 mg

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

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5.2%0.26mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.26 mgvs0.97 mg

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

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14%0.18mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.18 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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12.5%50μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

50 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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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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0.49%0.074mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.074 mgvs30 mg

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

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12%14.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.4 μgvs0 μg

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

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Minerals

Fried Tofuvs Sunflower Seeds

69%689mg

Calcium

6.68%66.8mg

689 mgvs66.8 mg

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

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82%0.74mg

Copper

171%1.54mg

0.74 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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113%9mg

Iron

56%4.5mg

9 mgvs4.5 mg

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

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26.5%111mg

Magnesium

66.3%278mg

111 mgvs278 mg

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

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120%2.77mg

Manganese

72.6%1.67mg

2.77 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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76%531mg

Phosphorus

80.7%565mg

531 mgvs565 mg

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

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7.95%270mg

Potassium

16.2%552mg

270 mgvs552 mg

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

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96%52.8μg

Selenium

82.5%45.4μg

52.8 μgvs45.4 μg

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

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1.98%29.6mg

Sodium

0.51%7.7mg

29.6 mgvs7.7 mg

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

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33.5%3.7mg

Zinc

39%4.3mg

3.7 mgvs4.3 mg

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

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2.53%94g

Water

0.11%4.05g

94 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 Fried Tofu vs Sunflower Seeds:

Fried Tofu has more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4 times more Vitamin B1, 3.3 times more Vitamin B2, 38.5 times more Vitamin B3, 3.7 times more Vitamin B5, 6.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 406.5 times more Vitamin E than Fried Tofu.
Both Fried Tofu as well as Dried 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 Fried Tofu vs Sunflower Seeds:

Fried Tofu has 10.3 times more Calcium, 2 times more Iron and 1.7 times more Manganese than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 2.5 times more Magnesium and 2 times more Potassium than Fried Tofu.
Both Fried Tofu and Dried Sunflower Seed Kernels have similar amounts of Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 1.4 times more Saturated Fat, 48.5 times more Omega 3, 2.2 times more Sugars and 2 times more Protein than Dried Sunflower Seed Kernels.
Both Fried Tofu and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 500 kcal.
Both Fried Tofu as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Fried TofuVS OkaraSunflower SeedsVS OkaraFried TofuVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Fried TofuVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Fried Tofu or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: