Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	93% 2685kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	9.8% 3.13g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	90% 1.45g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	63.5% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	6.52% 8.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	3.88% 2.8g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	162% 91g	65.4% 36.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw Regular 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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	5.53% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	16.4% 0.21mg	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	17% 68μg	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	0.5% 0.45mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	39.5% 395mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	97% 0.88mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	119% 2.74mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Raw Regular 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 Raw Regular 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Oil Roasted Sunflower Seeds has 4 times more Vitamin B1, 5.4 times more Vitamin B2, 21.2 times more Vitamin B3, 102.1 times more Vitamin B5, 16.9 times more Vitamin B6, 15.6 times more Vitamin B9, 3633 times more Vitamin E and 1.3 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Regular 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Oil Roasted Sunflower Seeds has 9.3 times more Copper, 4.2 times more Magnesium, 3.4 times more Manganese, 11.7 times more Phosphorus, 4 times more Potassium, 8.8 times more Selenium and 6.5 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 4 times more Calcium, 1.3 times more Iron and 54.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 7.8 times more Energy, 10.7 times more Fat, 10.2 times more Saturated Fat, 14.4 times more Omega 6, 12.2 times more Carbohydrate, 5 times more Sugars, 35.3 times more Fiber and 2.5 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 3.9 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber