Comparing Nutrients in 500 calories Vitasoy USA Organic Nasoya, Tofu Plus FirmVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Vitasoy USA Organic Nasoya, Tofu Plus Firm

676g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 8 times more energy per unit of mass than Vitasoy USA Organic Nasoya, Tofu Plus Firm, which is very high in comparison to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Firm having average energy density.

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

Macros Ratio

Protein Fat Carbs

Vitasoy USA Organic Nasoya, Tofu Plus Firm

50%

41%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Vitasoy USA Organic Nasoya, Tofu Plus Firmvs 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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23.7%23g

Fat

44.7%43.3g

23 gvs43.3 g

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

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6.33%2.03g

Saturated Fat

18.7%5.97g

2.03 gvs5.97 g

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

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Omega 3

4.28%0.068g

NA gvs0.068 g

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

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Omega 6

170%29g

NA 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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8.9%11.6g

Carbohydrate

15%19.3g

11.6 gvs19.3 g

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

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2.8%2.03g

Sugars

3.62%2.63g

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

2.03 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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14.2%5.4g

Fiber

23.6%8.95g

5.4 gvs8.95 g

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

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111%62g

Protein

30.3%17g

62 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

Vitasoy USA Organic Nasoya, Tofu Plus Firmvs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B1

22.5%0.27mg

Thiamine

NA mgvs0.27 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

208%2.7mg

Vitamin B2

18%0.24mg

Riboflavin

2.7 mgvs0.24 mg

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

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Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

NA 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

Vitamin B5

117%5.86mg

Pantothenic acid

NA mgvs5.86 mg

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

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260%3.38mg

Vitamin B6

51.5%0.67mg

Pyridoxine

3.38 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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Vitamin B9

49.4%198μg

Folates and Folic Acid

NA μgvs198 μg

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

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403%9.66μg

Vitamin B12

0%0μg

Cobalamin

9.66 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

1.03%0.93mg

Ascorbic acid

NA mgvs0.93 mg

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

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114%682IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

682 IUvs0 IU

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

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Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

NA mgvs30.7 mg

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

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Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

NA μgvs2.6 μg

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

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Minerals

Vitasoy USA Organic Nasoya, Tofu Plus Firmvs Oil Roasted Sunflower Seeds

160%1601mg

Calcium

7.35%73.5mg

1601 mgvs73.5 mg

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

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Copper

169%1.52mg

NA 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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110%8.8mg

Iron

45%3.6mg

8.8 mgvs3.6 mg

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

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Magnesium

25.5%107mg

NA mgvs107 mg

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

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Manganese

76.4%1.76mg

NA 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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117%818mg

Phosphorus

137%962mg

818 mgvs962 mg

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

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Potassium

12%408mg

NA mgvs408 mg

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

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Selenium

120%66μg

NA μgvs66 μg

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

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1.8%27mg

Sodium

0.17%2.53mg

27 mgvs2.53 mg

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

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Zinc

40%4.4mg

NA mgvs4.4 mg

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

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15.4%571g

Water

0.035%1.3g

571 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 Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Oil Roasted Sunflower Seeds:

Vitasoy USA Organic Nasoya, Tofu Plus Firm have 11.4 times more Vitamin B2, 5.1 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.

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

Vitasoy USA Organic Nasoya, Tofu Plus Firm have 21.8 times more Calcium, 2.4 times more Iron and 439 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Vitasoy USA Organic Nasoya, Tofu Plus Firm have 3.7 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Fat, 2.9 times more Saturated Fat, 1.7 times more Carbohydrate and 1.7 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Vitasoy USA Organic Nasoya, Tofu Plus Firm 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:

Vitasoy USA Organic Nasoya, Tofu Plus FirmVS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmOil Roasted Sunflower SeedsVS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya, Tofu Plus FirmVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Vitasoy USA Organic Nasoya, Tofu Plus FirmVS Oil Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: