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

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hard Tofu, prepared with nigari	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 658kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.55g	100% 32g	32g per day for Men 19-50 years
Omega 3	189% 3.03g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	133% 22.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	127% 48g	38g per day for Men 19-50 years
Protein	103% 57.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	276% 3.6mg	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	25% 100μg	265% 1061μg	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	1.5% 1.36mg	5.54% 5mg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	156% 1565mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	909% 8.2mg	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	156% 12.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	410% 9.43mg	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	150% 1048mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	68.5% 7.53mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.7% 323g	0.19% 7g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 7.6 times more Vitamin B1, 3.6 times more Vitamin B2, 6.5 times more Vitamin B3, 187.6 times more Vitamin B5, 20.3 times more Vitamin B6, 10.6 times more Vitamin B9 and 3.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Hard Tofu, prepared with nigari has 4 times more Calcium and 46.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.5 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 3.3 times more Potassium, 4.7 times more Selenium and 3.1 times more Zinc than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 1 pound:

• Hard Tofu, prepared with nigari has 8.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Energy, 5.1 times more Fat, 4.9 times more Saturated Fat, 6.9 times more Omega 6, 5.2 times more Carbohydrate, 17.7 times more Fiber and 1.6 times more Protein than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.