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

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Hard Tofu, prepared with nigari	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 658kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.55g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	189% 3.03g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	133% 22.5g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	137% 52g	38g per day for Men 19-50 years
Protein	103% 57.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	281% 3.65mg	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	270% 1080μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	156% 1565mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	8.7% 323g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Hard Tofu, prepared with nigari versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 7.7 times more Vitamin B1, 3.7 times more Vitamin B2, 6.6 times more Vitamin B3, 190.8 times more Vitamin B5, 20.6 times more Vitamin B6 and 10.8 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Hard Tofu, prepared with nigari as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Hard Tofu, prepared with nigari has 6.1 times more Calcium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.6 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hard Tofu, prepared with nigari has 8.4 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.3 times more Energy, 5.7 times more Fat, 4.1 times more Saturated Fat, 7.5 times more Omega 6, 4.7 times more Carbohydrate, 19.2 times more Fiber and 1.4 times more Protein than Hard Tofu, prepared with nigari.
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber