Comparing Nutrients in 1 kilogram Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	27% 780kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	179% 233g	130g per day for Men 19-50 years
Sugars	8.28% 6g	145% 105g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	23.7% 9g	150% 57g	38g per day for Men 19-50 years
Protein	161% 90g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	423% 5.5mg	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	47.5% 190μg	593% 2370μg	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	2.22% 2mg	30% 27mg	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	0.67% 0.1mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	201% 2010mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	1774% 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	201% 16mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	901% 20.7mg	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	173% 1210mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	445% 49mg	11mg per day for Men 19-50 years
Water	22.4% 829g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 2.6 times more Vitamin B2, 66.8 times more Vitamin B3, 10.6 times more Vitamin B5, 7.7 times more Vitamin B6, 12.5 times more Vitamin B9, 13.5 times more Vitamin C and 2289 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3, Vitamin C and Vitamin E
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Sunflower Seed Butter:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.1 times more Calcium and 133.8 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 7.5 times more Copper, 2.6 times more Iron, 8.4 times more Magnesium, 3.3 times more Manganese, 5.5 times more Phosphorus, 3.9 times more Potassium, 10.5 times more Selenium and 5.9 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.3 times more Omega 3 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 7.9 times more Energy, 13.2 times more Fat, 5.9 times more Saturated Fat, 6.6 times more Omega 6, 8.2 times more Carbohydrate, 17.6 times more Sugars, 6.3 times more Fiber and 1.9 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).