Comparing Nutrients in 1 pound Sunflower Seeds VS MORI-NU silken Tofu, lite firm

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Sunflower Seeds	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	91% 2649kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	3.84% 5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.8% 2.04g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	0% 0g	38g per day for Men 19-50 years
Protein	168% 94g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	0% 0mg	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	257% 1030μg	NA	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	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	35.4% 354mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	61% 0.55mg	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	298% 24mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	428% 2994mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	25.7% 386mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS MORI-NU silken Tofu, lite firm per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of MORI-NU silken Tofu, lite firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs MORI-NU silken Tofu, lite firm:

• 1 pound of Sunflower Seeds has 37 times more Vitamin B1, 17.8 times more Vitamin B2, 75.8 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• 1 pound of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Dried Sunflower Seed Kernels as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs MORI-NU silken Tofu, lite firm:

• 1 pound of Sunflower Seeds has 2.2 times more Calcium, 14.9 times more Copper, 7 times more Iron, 32.5 times more Magnesium, 8.1 times more Phosphorus, 10.2 times more Potassium and 15.2 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 1 lb of MORI-NU silken Tofu, lite firm contains 9.4 times more Sodium and 19.3 times more Water than Dried Sunflower Seed Kernels.
• 1 pound of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 15.8 times more Energy, 64.3 times more Fat, 33.5 times more Saturated Fat, 18.2 times more Carbohydrate, 5.8 times more Sugars, more Fiber and 3.3 times more Protein than MORI-NU silken Tofu, lite firm.
• 1 pound of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy, Carbohydrate and Fiber