Comparing Nutrients in 100 calories Sunflower Seeds VS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

Weight per 100 calories

• Sunflower Seeds: 17g
• Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm: 87g

Sunflower Seeds have 5.1 times more energy per 100g than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm. It has very high energy density when compared to other foods. Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm having average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	46%	46%	8%

Macro Nutrients

	Sunflower Seeds	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	NA	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	1.44% 1.88g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.3% 0.96g	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	2.75% 1.04g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.2% 85.2IU	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	10.7% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	20.8% 208mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	NA	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	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	NA	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	NA	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	1.62% 24.3mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	NA	11mg per day for Men 19-50 years
Water	0.022% 0.81g	1.8% 67.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 100 calories for Sunflower Seeds vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain 15.6 times more Calcium, 1.6 times more Iron, 15.8 times more Sodium and 83 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 1.7 times more Fat, 1.8 times more Carbohydrate and 1.4 times more Fiber than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• While Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain 1.3 times more Saturated Fat, 2.1 times more Sugars and 3.2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.