Comparing Nutrients in 1 pound Sunflower Seeds VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Sunflower Seeds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	91% 2649kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	133% 22.5g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	168% 94g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	13.6% 0.18mg	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	25% 100μg	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	1.5% 1.36mg	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	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	35.4% 354mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	165% 1.5mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	207% 4.77mg	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	8.7% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Hard Tofu, prepared with nigari:

• Dried Sunflower Seed Kernels have 35.2 times more Vitamin B1, 4.6 times more Vitamin B2, 13 times more Vitamin B3, 30.5 times more Vitamin B5, 34.5 times more Vitamin B6, 10.3 times more Vitamin B9 and 4.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Dried Sunflower Seed Kernels as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Hard Tofu, prepared with nigari:

• Dried Sunflower Seed Kernels have 5.5 times more Copper, 1.9 times more Iron, 6.1 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium, 3.2 times more Selenium and 3 times more Zinc than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 4.4 times more Calcium and 15 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 4 times more Energy, 5.2 times more Fat, 3.1 times more Saturated Fat, 4.6 times more Omega 6, 4.6 times more Carbohydrate, 14.3 times more Fiber and 1.6 times more Protein than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 11.1 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.