Comparing Nutrients in 14 ounces Tofu, extra firm, prepared with nigari VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 329kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	64.7% 1.04g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	55.7% 9.47g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.7g	70% 91g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	111% 42g	38g per day for Men 19-50 years
Protein	70.7% 39.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	242% 3.14mg	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	8.93% 35.7μg	232% 929μg	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	0% 0mg	4.85% 4.37mg	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	0.26% 0.04mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	112% 1119mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	796% 7.16mg	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	101% 8.1mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	359% 8.26mg	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	63% 441mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tofu, extra firm, prepared with nigari vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 6.7 times more Vitamin B1, 5.8 times more Vitamin B2, 17.1 times more Vitamin B3, 8.2 times more Vitamin B5, 9.5 times more Vitamin B6, 26 times more Vitamin B9, more Vitamin C and 3633 times more Vitamin E than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 14 oz.
• Both Tofu, extra firm, prepared with nigari as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tofu, extra firm, prepared with nigari vs Oil Roasted Sunflower Seeds:

• Tofu, extra firm, prepared with nigari has 3.2 times more Calcium and 53.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese, 10.3 times more Phosphorus, 3.7 times more Potassium, 6 times more Selenium and 4.9 times more Zinc than Tofu, extra firm, prepared with nigari.

Comparison of macro-nutrients per 14 ounces:

• Tofu, extra firm, prepared with nigari has 3.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.1 times more Energy, 9.8 times more Fat, 7.7 times more Saturated Fat, 14.3 times more Omega 6, 19.4 times more Carbohydrate, 4.4 times more Sugars, 10.6 times more Fiber and 2 times more Protein than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.