Comparing Nutrients in 14 ounces Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	64.3% 1865kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	54.4% 17.4g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	502% 8.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	372% 208g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Sunflower Seed Flour	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	163% 1.96mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	230% 3mg	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	91% 365μg	220% 881μg	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	3.1% 2.78mg	5.73% 5.16mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	847% 8470mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	755% 6.8mg	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	483% 38.6mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	171% 718mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	341% 7.84mg	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	274% 1917mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	392% 216μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate versus 14 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Partially Defatted Sunflower Seed Flour contain 6.5 times more Vitamin B1, 6.2 times more Vitamin B3, 15.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 14 ounces.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 18.7 times more Calcium, 1.5 times more Iron and 1.9 times more Manganese than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 1.5 times more Copper, 1.9 times more Magnesium and 1.4 times more Phosphorus than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Sunflower Seed Flour contain similar levels of Selenium and Zinc per 14 ounces.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 1.4 times more Energy, 18.8 times more Fat, 31.8 times more Saturated Fat, 1012 times more Omega 3 and 17.4 times more Omega 6 than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 4.3 times more Carbohydrate and 4.3 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Sunflower Seed Flour offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3