Comparing Nutrients in 1 kilogram Vitasoy USA Nasoya, Lite Silken Tofu VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Vitasoy USA Nasoya, Lite Silken Tofu	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 430kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	279% 106g	38g per day for Men 19-50 years
Protein	147% 82g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Nasoya, Lite Silken Tofu	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	107% 960μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	609% 7.9mg	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	NA	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1008% 24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	255% 1530IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	351% 52.6mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Nasoya, Lite Silken Tofu	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	394% 3940mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	NA	2004% 18mg	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	109% 8.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	NA	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 21mg	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	290% 2030mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	NA	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	474% 52mg	11mg per day for Men 19-50 years
Water	24.3% 898g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Nasoya, Lite Silken Tofu VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Vitasoy USA Nasoya, Lite Silken Tofu versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu has more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 6.9 times more Vitamin E than Vitasoy USA Nasoya, Lite Silken Tofu.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Vitasoy USA Nasoya, Lite Silken Tofu vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu has 4.5 times more Calcium, 26.3 times more Sodium and 58.3 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.9 times more Iron and 5.6 times more Phosphorus than Vitasoy USA Nasoya, Lite Silken Tofu.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 13.8 times more Energy, 46.6 times more Fat, 35.3 times more Saturated Fat, more Carbohydrate and 2.4 times more Protein than Vitasoy USA Nasoya, Lite Silken Tofu.
• 1 kilogram of Vitasoy USA Nasoya, Lite Silken Tofu provide inadequate amounts of Energy and Carbohydrate