Comparing Nutrients in 500 calories Vitasoy USA Nasoya, Lite Silken TofuVS Sunflower Seeds

Weight per 500 calories

Vitasoy USA Nasoya, Lite Silken Tofu

1163g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 13.6 times more energy per unit of mass than Vitasoy USA Nasoya, Lite Silken Tofu, which is very high in comparison to other foods. Vitasoy USA Nasoya, Lite Silken Tofu having low energy density.

Which food has more nutrients per 500 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Vitasoy USA Nasoya, Lite Silken Tofu

77%

23%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Vitasoy USA Nasoya, Lite Silken 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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13%12.8g

Fat

45.4%44g

12.8 gvs44 g

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

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7.27%2.33g

Saturated Fat

12%3.8g

2.33 gvs3.8 g

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

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Omega 3

3.2%0.051g

NA gvs0.051 g

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

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Omega 6

116%19.7g

NA 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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0%0g

Carbohydrate

13%17g

0 gvs17 g

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

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Sugars

3.1%2.24g

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

NA 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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Fiber

19.4%7.36g

NA gvs7.36 g

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

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170%95g

Protein

31.8%17.8g

95 gvs17.8 g

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

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Vitamins

Vitasoy USA Nasoya, Lite Silken Tofuvs Sunflower Seeds

124%1116μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

1116 μgvs2.57 μg

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

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Vitamin B1

106%1.27mg

Thiamine

NA mgvs1.27 mg

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

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Vitamin B2

23.4%0.3mg

Riboflavin

NA mgvs0.3 mg

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

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Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

NA mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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Vitamin B6

88.6%1.15mg

Pyridoxine

NA 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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Vitamin B9

48.6%194μg

Folates and Folic Acid

NA μgvs194 μg

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

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1172%28μg

Vitamin B12

0%0μg

Cobalamin

28 μgvs0 μg

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

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Vitamin C

1.33%1.2mg

Ascorbic acid

NA mgvs1.2 mg

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

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297%1779IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

1779 IUvs0 IU

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

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408%61mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

61 mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Vitasoy USA Nasoya, Lite Silken Tofuvs Sunflower Seeds

458%4581mg

Calcium

6.68%66.8mg

4581 mgvs66.8 mg

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

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Copper

171%1.54mg

NA 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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126%10mg

Iron

56%4.5mg

10 mgvs4.5 mg

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

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Magnesium

66.3%278mg

NA mgvs278 mg

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

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Manganese

72.6%1.67mg

NA 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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337%2360mg

Phosphorus

80.7%565mg

2360 mgvs565 mg

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

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Potassium

16.2%552mg

NA mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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61.2%919mg

Sodium

0.51%7.7mg

919 mgvs7.7 mg

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

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Zinc

39%4.3mg

NA mgvs4.3 mg

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

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28.2%1044g

Water

0.11%4.05g

1044 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 Vitasoy USA Nasoya, Lite Silken Tofu vs Sunflower Seeds:

Vitasoy USA Nasoya, Lite Silken Tofu has 434.6 times more Vitamin A, more Vitamin B12, more Vitamin D and 2 times more Vitamin E than Dried Sunflower Seed Kernels.

Comparing minerals per 500 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Sunflower Seeds:

Vitasoy USA Nasoya, Lite Silken Tofu has 68.6 times more Calcium, 2.3 times more Iron, 4.2 times more Phosphorus, 119.2 times more Sodium and 257.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Vitasoy USA Nasoya, Lite Silken Tofu has 5.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Fat, 1.6 times more Saturated Fat and more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
Both Vitasoy USA Nasoya, Lite Silken Tofu and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Vitasoy USA Nasoya, Lite Silken 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:

Vitasoy USA Nasoya, Lite Silken TofuVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmSunflower SeedsVS Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Nasoya, Lite Silken TofuVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Vitasoy USA Nasoya, Lite Silken TofuVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: