Comparing Nutrients in 1 pound Sunflower Seed Flour VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Sunflower Seed Flour	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	51% 1479kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	NA	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	62% 23.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	389% 218g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	32% 0.42mg	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	252% 1007μg	33% 132μg	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	6.55% 5.9mg	1% 0.91mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	51.7% 517mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	191% 1.7mg	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	375% 30mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	233% 5.36mg	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	446% 3125mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	0.92% 34g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Flour versus 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Sunflower Seed Flour has 20.2 times more Vitamin B1, 2.6 times more Vitamin B2, 19.2 times more Vitamin B3, 49.6 times more Vitamin B5, 8.2 times more Vitamin B6 and 7.7 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Sunflower Seed Flour has 4.5 times more Copper, 2.5 times more Iron, 6 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Selenium and 3.2 times more Zinc than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 6 times more Calcium and 3.5 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 2.3 times more Energy, 12.9 times more Carbohydrate, 2.3 times more Fiber and 2.8 times more Protein than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 5.4 times more Fat, 9.1 times more Saturated Fat, 291 times more Omega 3 and 5 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3