Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Mori-nu soft silken tofu

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	81% 2350kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	799% 136g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	7.17% 5.2g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	142% 79.6g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	33% 0.4mg	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	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	3.36% 0.044mg	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	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	34.5% 345mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	91% 0.82mg	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	212% 17mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.55% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Mori-nu soft silken tofu per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Mori-nu soft silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Mori-nu soft silken tofu:

• 14 ounces of Oil Roasted Sunflower Seeds have 3.2 times more Vitamin B1, 7 times more Vitamin B2, 13.8 times more Vitamin B3 and 72 times more Vitamin B6 than Mori-nu soft silken tofu.
• 14 ounces of Mori-nu soft silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Mori-nu soft silken tofu:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.8 times more Calcium, 8.7 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 18.4 times more Phosphorus, 2.7 times more Potassium and 10 times more Zinc than Mori-nu soft silken tofu.
• While 14 oz of Mori-nu silken tofu, soft contain 57.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 10.8 times more Energy, 19 times more Fat, 19.8 times more Saturated Fat, 7.9 times more Carbohydrate, 2.4 times more Sugars, 106 times more Fiber and 4.2 times more Protein than Mori-nu soft silken tofu.
• 14 ounces of Mori-nu soft silken tofu provide inadequate amounts of Energy and Fiber