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Comparing Nutrients in 7 ounces Hard Tofu, prepared with nigariVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Hard Tofu, prepared with nigari
32%
57%
11%
Roasted Sunflower Seeds
12%
72%
16%
7 oz ▼

Macro Nutrients

9.92%288kcal
Energy
40%1155kcal
288 kcalvs1155 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20.4%20g
Fat
102%99g
20 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
8.96%2.87g
Saturated Fat
32.4%10.4g
2.87 gvs10.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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82.7%1.32g
Omega 3
8.56%0.14g
1.32 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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58%9.86g
Omega 6
383%65g
9.86 gvs65 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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6.7%8.7g
Carbohydrate
36.7%47.8g
8.7 gvs47.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
7.47%5.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Legumes rich in Sucrose
3.13%1.2g
Fiber
58%22g
1.2 gvs22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
45%25g
Protein
68.5%38.4g
25 gvs38.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
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
6.95%0.083mg
Vitamin B1
17.5%0.21mg
Thiamine
0.083 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.8%0.15mg
Vitamin B2
37.6%0.49mg
Riboflavin
0.15 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.93%1.27mg
Vitamin B3
87.3%14mg
Niacin, nicotinic acid, niacinamide
1.27 mgvs14 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
1.47%0.073mg
Vitamin B5
279%14mg
Pantothenic acid
0.073 mgvs14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
5.95%0.077mg
Vitamin B6
123%1.6mg
Pyridoxine
0.077 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
11%43.7μg
Vitamin B9
118%470μg
Folates and Folic Acid
43.7 μgvs470 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 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
0.66%0.6mg
Vitamin C
3.1%2.78mg
Ascorbic acid
0.6 mgvs2.78 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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NA
Vitamin E
345%51.8mg
Tocopherols and Tocotrienols
NA mgvs51.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
NA μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

68.5%685mg
Calcium
14%139mg
685 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72.3%0.65mg
Copper
404%3.63mg
0.65 mgvs3.63 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
68.2%5.46mg
Iron
94%7.54mg
5.46 mgvs7.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%105mg
Magnesium
61%256mg
105 mgvs256 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg
Manganese
182%4.2mg
2.1 mgvs4.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
65.5%458mg
Phosphorus
327%2292mg
458 mgvs2292 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
8.52%290mg
Potassium
49.6%1687mg
290 mgvs1687 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
60.6%33.3μg
Selenium
286%157μg
33.3 μgvs157 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.26%3.97mg
Sodium
0.4%5.95mg
3.97 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
30%3.3mg
Zinc
95%10.5mg
3.3 mgvs10.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
3.8%141g
Water
0.064%2.4g
141 gvs2.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Hard Tofu, prepared with nigari vs Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Hard Tofu, prepared with nigari vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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