Comparing Nutrients in 14 ounces Sunflower Seeds VS 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	80% 2318kcal	64.3% 1865kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	54.4% 17.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	502% 8.03g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	25.3% 33g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	147% 82.5g	372% 208g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	87.3% 1.14mg	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	225% 901μg	91% 365μg	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	6.17% 5.56mg	3.1% 2.78mg	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	931% 140mg	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	31% 310mg	847% 8470mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	520% 4.68mg	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	260% 21mg	483% 38.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	637% 14.6mg	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	374% 2619mg	274% 1917mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	392% 216μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Dried Sunflower Seed Kernels have 3 times more Vitamin B1, 7 times more Vitamin B3, 2.7 times more Vitamin B5, 4.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 2 times more Vitamin C 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 14 oz.
• Both Dried Sunflower Seed Kernels as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Dried Sunflower Seed Kernels have 1.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 32.3 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 27.4 times more Calcium, 1.9 times more Iron and 1.9 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 1.7 times more Fat, 1.5 times more Omega 6, 2.4 times more Carbohydrate and 7.2 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 33.7 times more Omega 3 and 2.5 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 Saturated Fat per 14 oz.
• 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 14 oz.