Comparing Nutrients in 14 ounces Sunflower Seeds VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Sunflower Seeds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	80% 2318kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	8.57% 2.74g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	79% 1.27g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	55.6% 9.45g	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	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	3.4% 2.46g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	147% 82.5g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	14.3% 0.19mg	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	15% 59.5μg	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	0.44% 0.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	31% 310mg	139% 1389mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	85% 0.77mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	104% 2.4mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	64.2% 35.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.07% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Dried Sunflower Seed Kernels have 18.3 times more Vitamin B1, 6.8 times more Vitamin B2, 42.7 times more Vitamin B3, 16.6 times more Vitamin B5, 28.6 times more Vitamin B6, 15.1 times more Vitamin B9, 14 times more Vitamin C and 3517 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Dried Sunflower Seed Kernels have 9.3 times more Copper, 10.8 times more Magnesium, 3.2 times more Manganese, 6.8 times more Phosphorus, 5.3 times more Potassium, 6 times more Selenium and 6.3 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 4.5 times more Calcium and 17.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Regular Tofu Prepared with Calcium Sulfate have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 7.7 times more Energy, 10.8 times more Fat, 6.4 times more Saturated Fat, 9.7 times more Omega 6, 10.7 times more Carbohydrate, 4.2 times more Sugars, 28.7 times more Fiber and 2.6 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 5.3 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.