Comparing Nutrients in 1 pound Fried Tofu VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Fried Tofu	Sunflower Seeds	Recommended Dietary Allowance
Energy	42.2% 1225kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	94% 92g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	268% 45.6g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	69.8% 91g	130g per day for Men 19-50 years
Sugars	17% 12.3g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	103% 39g	38g per day for Men 19-50 years
Protein	152% 85.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	469% 6.1mg	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	30.6% 122μg	257% 1030μg	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	0% 0mg	7.06% 6.35mg	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	1.2% 0.18mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Sunflower Seeds	Recommended Dietary Allowance
Calcium	169% 1687mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	907% 8.16mg	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	276% 22mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	385% 8.85mg	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	186% 1302mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	6.2% 229g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fried Tofu vs Sunflower Seeds:

• Fried Tofu has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Vitamin B1, 7.1 times more Vitamin B2, 83.4 times more Vitamin B3, 8.1 times more Vitamin B5, 13.6 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C and 879.3 times more Vitamin E than Fried Tofu.
• Both Fried Tofu as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fried Tofu vs Sunflower Seeds:

• Fried Tofu has 4.8 times more Calcium, 1.8 times more Sodium and 10.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Copper, 5.4 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 4.4 times more Potassium, 1.9 times more Selenium and 2.5 times more Zinc than Fried Tofu.
• Both Fried Tofu and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fried Tofu has 22.4 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 2.6 times more Fat, 1.5 times more Saturated Fat, 2.3 times more Omega 6, 2.3 times more Carbohydrate and 2.2 times more Fiber than Fried Tofu.
• Both Fried Tofu and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 1 lb.
• Both Fried Tofu as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.