Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	81% 2350kcal	44% 1278kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	36.2% 11.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	507% 8.1g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	339% 57.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	9.34% 12g	130g per day for Men 19-50 years
Sugars	17% 12.3g	4.65% 3.37g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	142% 79.6g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tofu Mayonnaise	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	106% 1.27mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	7.94% 31.8μg	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	4.85% 4.37mg	0% 0mg	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	961% 144mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	177% 212μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	34.5% 345mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.04% 1.6μg	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	212% 17mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	69% 1.6mg	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	646% 4521mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	205% 3068mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	6.04% 224g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tofu Mayonnaise per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Tofu Mayonnaise to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 6.4 times more Vitamin B1, 7 times more Vitamin B2, 45.9 times more Vitamin B3, 56 times more Vitamin B5, 39.6 times more Vitamin B6, 29.3 times more Vitamin B9 and 15.1 times more Vitamin E than Tofu Mayonnaise.
• While 14 oz of Mayonnaise made with Tofu contain 17.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Calcium, 20 times more Copper, 15.9 times more Iron, 2.4 times more Magnesium, 5.2 times more Manganese, 23.2 times more Phosphorus, 7.3 times more Potassium, 48.9 times more Selenium and 13 times more Zinc than Tofu Mayonnaise.
• While 14 oz of Mayonnaise made with Tofu contain 257.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Energy, 1.6 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 6, 7.5 times more Carbohydrate, 3.7 times more Sugars, 9.6 times more Fiber and 3.4 times more Protein than Tofu Mayonnaise.
• While 14 oz of Mayonnaise made with Tofu contain 25.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.