Comparing Nutrients in 100 calories Sunflower Seeds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Weight per 100 calories

• Sunflower Seeds: 17g
• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate: 21.3g

Sunflower Seeds have 1.2 times more energy per 100g than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate. It has very high energy density when compared to other foods. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate having very high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Sunflower Seeds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	6.65% 6.46g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	1.36% 1.77g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	NA	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0.67% 0.26g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	1.6% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	1.77% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	4.7% 0.061mg	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	9.7% 39μg	4.9% 19.6μg	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	0.27% 0.24mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	28% 0.25mg	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	11.2% 0.9mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	9.17% 38.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	34% 0.78mg	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	16% 113mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.13% 4.26mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.085% 1.28mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	9.48% 1.04mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.033% 1.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 5.6 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 2 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Dried Sunflower Seed Kernels and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Vitamin B2 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Dried Sunflower Seed Kernels have 1.2 times more Copper, 1.4 times more Magnesium and 26 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 34 times more Calcium, 2.3 times more Iron, 2.4 times more Manganese and 1.3 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 1.4 times more Fat, 1.2 times more Omega 6, 1.9 times more Carbohydrate and 5.8 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 41.9 times more Omega 3 and 3.1 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.