Comparing Nutrients in 14 ounces Tofu Yogurt VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tofu Yogurt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	245% 3.2mg	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	5.95% 24μg	235% 941μg	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	11% 9.92mg	6.17% 5.56mg	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	8.2% 1.23mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Tofu yogurt has 1.8 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Tofu yogurt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Tofu yogurt has 1.7 times more Calcium, 11.7 times more Sodium and 64.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 14 ounces:

• Tofu yogurt has 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Tofu yogurt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.