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

Weight per 500 calories

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

820g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 9.6 times more energy per unit of mass than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), which is very high in comparison to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

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

Macros Ratio

Protein Fat Carbs

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

43%

50%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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31%30.2g

Fat

45.4%44g

30.2 gvs44 g

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

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13.7%4.37g

Saturated Fat

12%3.8g

4.37 gvs3.8 g

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

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126%2g

Omega 3

3.2%0.051g

2 gvs0.051 g

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

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88.5%15g

Omega 6

116%19.7g

15 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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7.44%9.67g

Carbohydrate

13%17g

9.67 gvs17 g

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

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7.9%5.74g

Sugars

3.1%2.24g

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

5.74 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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4.3%1.64g

Fiber

19.4%7.36g

1.64 gvs7.36 g

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

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105%58.8g

Protein

31.8%17.8g

58.8 gvs17.8 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, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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32%0.39mg

Vitamin B1

106%1.27mg

Thiamine

0.39 mgvs1.27 mg

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

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23.3%0.3mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.3 mgvs0.3 mg

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

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27.4%4.4mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs7.14 mg

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

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8.36%0.42mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.42 mgvs0.97 mg

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

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32.8%0.43mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.43 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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90%361μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

361 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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1.82%1.64mg

Vitamin C

1.33%1.2mg

Ascorbic acid

1.64 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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0.55%0.082mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.082 mgvs30 mg

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

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13.7%16.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

16.4 μgvs0 μg

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

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Minerals

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Sunflower Seeds

91%910mg

Calcium

6.68%66.8mg

910 mgvs66.8 mg

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

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143%1.3mg

Copper

171%1.54mg

1.3 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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114%9.1mg

Iron

56%4.5mg

9.1 mgvs4.5 mg

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

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52.7%221mg

Magnesium

66.3%278mg

221 mgvs278 mg

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

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139%3.2mg

Manganese

72.6%1.67mg

3.2 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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108%754mg

Phosphorus

80.7%565mg

754 mgvs565 mg

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

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29%984mg

Potassium

16.2%552mg

984 mgvs552 mg

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

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133%73μg

Selenium

82.5%45.4μg

73 μgvs45.4 μg

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

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4.37%65.6mg

Sodium

0.51%7.7mg

65.6 mgvs7.7 mg

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

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47.7%5.25mg

Zinc

39%4.3mg

5.25 mgvs4.3 mg

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

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19.3%715g

Water

0.11%4.05g

715 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Sunflower Seeds:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.9 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 367.4 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Sunflower Seeds:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 13.6 times more Calcium, 2 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium, 1.2 times more Zinc and 176.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Magnesium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Dried Sunflower Seed Kernels have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 39.3 times more Omega 3, 2.6 times more Sugars and 3.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 1.3 times more Omega 6, 1.8 times more Carbohydrate and 4.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuSunflower SeedsVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: