Comparing Nutrients in 100 calories Mori-nu extra firm silken tofu VS Sunflower Seeds

Weight per 100 calories

• Mori-nu extra firm silken tofu: 182g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 10.6 times more energy per unit of mass than Mori-nu silken tofu, extra firm, which is very high in comparison to other foods. Mori-nu extra firm silken tofu having low energy density.

Which food has more nutrients per 100 calories - Mori-nu extra firm silken tofu or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mori-nu extra firm silken tofu	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.64g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	0.62% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	0.48% 0.18g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	24% 13.5g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.76% 0.062mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27% 2.16mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	NA	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 182mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	7.64% 115mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	4.33% 160g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Mori-nu extra firm silken tofu vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B3 and 11.5 times more Vitamin B6 than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 kcal.
• Both Mori-nu silken tofu, extra firm as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Mori-nu extra firm silken tofu vs Sunflower Seeds:

• Mori-nu silken tofu, extra firm has 4.2 times more Calcium, 2.4 times more Iron, 1.6 times more Phosphorus, 2.5 times more Potassium, 74.3 times more Sodium, 1.3 times more Zinc and 197.8 times more Water than Dried Sunflower Seed Kernels.
• Both Mori-nu silken tofu, extra firm and Dried Sunflower Seed Kernels have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Mori-nu silken tofu, extra firm has 4 times more Sugars and 3.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 1.4 times more Saturated Fat and 8.1 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Dried Sunflower Seed Kernels have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Mori-nu silken tofu, extra firm as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.