Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

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

43%

50%

Roasted Sunflower Seeds

12%

72%

16%

5 oz ▼

Macro Nutrients

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

3%86.5kcal

Energy

28.4%825kcal

86.5 kcalvs825 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.4%5.23g

Fat

72.8%70.6g

5.23 gvs70.6 g

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

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2.36%0.76g

Saturated Fat

23%7.4g

0.76 gvs7.4 g

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

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21.8%0.35g

Omega 3

6.1%0.098g

0.35 gvs0.098 g

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

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15.3%2.6g

Omega 6

273%46.5g

2.6 gvs46.5 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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1.3%1.67g

Carbohydrate

26.2%34g

1.67 gvs34 g

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

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1.37%0.99g

Sugars

5.34%3.87g

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

0.99 gvs3.87 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

NA gvsNA g

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

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0.75%0.28g

Fiber

41.4%15.7g

0.28 gvs15.7 g

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

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18%10g

Protein

49%27.4g

10 gvs27.4 g

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

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Vitamins

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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5.55%0.067mg

Vitamin B1

12.5%0.15mg

Thiamine

0.067 mgvs0.15 mg

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

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4.03%0.052mg

Vitamin B2

27%0.35mg

Riboflavin

0.052 mgvs0.35 mg

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

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4.74%0.76mg

Vitamin B3

62.4%10mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs10 mg

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

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1.45%0.072mg

Vitamin B5

200%9.98mg

Pantothenic acid

0.072 mgvs9.98 mg

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

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5.67%0.074mg

Vitamin B6

87.7%1.14mg

Pyridoxine

0.074 mgvs1.14 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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15.6%62.4μg

Vitamin B9

84%336μg

Folates and Folic Acid

62.4 μgvs336 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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0.31%0.28mg

Vitamin C

2.2%2mg

Ascorbic acid

0.28 mgvs2 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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0.094%0.014mg

Vitamin E

247%37mg

Tocopherols and Tocotrienols

0.014 mgvs37 mg

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

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2.36%2.83μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

2.83 μgvs3.83 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 Roasted Sunflower Seeds

15.7%157mg

Calcium

9.92%99mg

157 mgvs99 mg

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

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24.7%0.22mg

Copper

288%2.6mg

0.22 mgvs2.6 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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19.7%1.57mg

Iron

67.3%5.4mg

1.57 mgvs5.4 mg

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

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9.1%38.3mg

Magnesium

43.5%183mg

38.3 mgvs183 mg

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

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24%0.55mg

Manganese

130%3mg

0.55 mgvs3 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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18.6%130mg

Phosphorus

234%1637mg

130 mgvs1637 mg

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

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5%170mg

Potassium

35.4%1205mg

170 mgvs1205 mg

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

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23%12.6μg

Selenium

204%112μg

12.6 μgvs112 μg

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

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0.76%11.3mg

Sodium

0.28%4.25mg

11.3 mgvs4.25 mg

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

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8.25%0.91mg

Zinc

68%7.5mg

0.91 mgvs7.5 mg

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

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3.34%124g

Water

0.046%1.7g

124 gvs1.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Roasted Sunflower Seeds:

Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 6.6 times more Vitamin B2, 13.2 times more Vitamin B3, 138 times more Vitamin B5, 15.5 times more Vitamin B6, 5.4 times more Vitamin B9, 7 times more Vitamin C, 2610 times more Vitamin E and 1.4 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Roasted Sunflower Seeds:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.6 times more Calcium and 72.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Copper, 3.4 times more Iron, 4.8 times more Magnesium, 5.4 times more Manganese, 12.6 times more Phosphorus, 7.1 times more Potassium, 8.9 times more Selenium and 8.3 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 5 ounces:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 3.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 9.5 times more Energy, 13.5 times more Fat, 9.8 times more Saturated Fat, 17.9 times more Omega 6, 20.4 times more Carbohydrate, 3.9 times more Sugars, 55.5 times more Fiber and 2.7 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuRoasted Sunflower SeedsVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

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Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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