Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Roasted Sunflower Seeds	Tofu Yogurt	Recommended Dietary Allowance
Energy	79.7% 2310kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	21% 3.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	15% 11g	6.8% 4.92g	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	NA	g per day for Men 19-50 years
Fiber	116% 44g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	137% 76.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	6.1% 0.079mg	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	235% 941μg	5.95% 24μg	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	11% 9.92mg	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	691% 104mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tofu Yogurt	Recommended Dietary Allowance
Calcium	27.8% 278mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	33% 0.3mg	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	189% 15mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	8.3% 308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Tofu Yogurt:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 12.3 times more Vitamin B2, 29.3 times more Vitamin B3, 40.2 times more Vitamin B6, 39.5 times more Vitamin B9 and 84.2 times more Vitamin E than Tofu yogurt.
• While Tofu yogurt contains 1.8 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Tofu Yogurt:

• Dry Roasted Sunflower Seed Kernels no Salt have 24.4 times more Copper, 3.6 times more Iron, 3.2 times more Magnesium, 30.4 times more Phosphorus, 18.1 times more Potassium, 6.1 times more Selenium and 17.1 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 1.7 times more Calcium, 11.7 times more Sodium and 64.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Energy, 27.7 times more Fat, 20.2 times more Saturated Fat, 36.4 times more Omega 6, 1.5 times more Carbohydrate, 2.2 times more Sugars, 55.5 times more Fiber and 5.5 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.