Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	93% 2685kcal	42.2% 1225kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	94% 92g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	41.4% 13.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	268% 45.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	31% 40g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	162% 91g	152% 85.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	34.5% 0.45mg	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	265% 1061μg	30.6% 122μg	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	5.54% 5mg	0% 0mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	39.5% 395mg	436% 4359mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	201% 1.8mg	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	243% 19.4mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	295% 6.8mg	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	738% 5166mg	186% 1302mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	0.19% 7g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Fried Tofu, prepared with calcium sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Fried Tofu, prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Fried Tofu, prepared with calcium sulfate:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Vitamin B1, 5.6 times more Vitamin B2, 41.3 times more Vitamin B3, 49.6 times more Vitamin B5, 8 times more Vitamin B6 and 8.7 times more Vitamin B9 than Fried Tofu, prepared with calcium sulfate.
• 1 pound of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3
• Both Oil Roasted Sunflower Seed Kernels as well as Fried 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 Oil Roasted Sunflower Seeds vs Fried Tofu, prepared with calcium sulfate:

• 1 pound of Oil Roasted Sunflower Seeds has 4.5 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 3.3 times more Potassium, 2.7 times more Selenium and 2.6 times more Zinc than Fried Tofu, prepared with calcium sulfate.
• While 1 lb of Fried Tofu, prepared with calcium sulfate contains 11 times more Calcium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fried Tofu, prepared with calcium sulfate contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.2 times more Energy, 2.5 times more Fat, 2.4 times more Saturated Fat, 3.4 times more Omega 6, 2.6 times more Carbohydrate and 2.7 times more Fiber than Fried Tofu, prepared with calcium sulfate.
• While 1 lb of Fried Tofu, prepared with calcium sulfate contains 16.6 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fried Tofu, prepared with calcium sulfate offer comparable quantities of Protein per one pound.