Comparing Nutrients in 1 pound Tofu Mayonnaise VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tofu Mayonnaise	7%	89%	4%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tofu Mayonnaise	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.4% 1461kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	579% 9.26g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	388% 66g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	72% 93g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	13% 5g	137% 52g	38g per day for Men 19-50 years
Protein	48% 27g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.55% 0.41mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	281% 3.65mg	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	9.07% 36.3μg	270% 1080μg	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	7.06% 6.35mg	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	72.6% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	202% 242μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.045% 1.8μg	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	15.3% 1.22mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	417% 9.6mg	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	31.8% 222mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	234% 3506mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	219% 24mg	11mg per day for Men 19-50 years
Water	6.9% 256g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Mayonnaise VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu Mayonnaise versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu Mayonnaise vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 6.5 times more Vitamin B1, 7.1 times more Vitamin B2, 46.6 times more Vitamin B3, 56.9 times more Vitamin B5, 40.3 times more Vitamin B6 and 29.8 times more Vitamin B9 than Mayonnaise made with Tofu.
• 1 pound of Tofu Mayonnaise have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Mayonnaise made with Tofu as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Tofu Mayonnaise vs Toasted Sunflower Seeds:

• 1 pound of Tofu Mayonnaise has 257.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 20.4 times more Copper, 25.2 times more Iron, 2.5 times more Magnesium, 5.3 times more Manganese, 23.6 times more Phosphorus, 7.4 times more Potassium and 13.3 times more Zinc than Mayonnaise made with Tofu.
• Both Tofu Mayonnaise and Toasted Sunflower Seeds contain similar levels of Calcium per one pound.
• 1 pound of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu Mayonnaise has 25.8 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.9 times more Energy, 1.8 times more Fat, 2 times more Saturated Fat, 2.6 times more Omega 6, 6.7 times more Carbohydrate, 10.5 times more Fiber and 2.9 times more Protein than Mayonnaise made with Tofu.