Comparing Nutrients in 1 pound Raw Firm Tofu Prepared with Calcium Sulfate VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.5% 653kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	40.8% 39.6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	165% 2.64g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	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	27.5% 10.4g	137% 52g	38g per day for Men 19-50 years
Protein	140% 78.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	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	59.7% 0.72mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	33% 132μg	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% 0.91mg	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

	Raw Firm Tofu Prepared with Calcium Sulfate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	310% 3098mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	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	151% 12mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	123% 862mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	219% 24mg	11mg per day for Men 19-50 years
Water	8.56% 317g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Firm Tofu Prepared with Calcium Sulfate VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate 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 Raw Firm Tofu Prepared with Calcium Sulfate vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 11 times more Vitamin B3, 53.1 times more Vitamin B5, 8.8 times more Vitamin B6 and 8.2 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate 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 Raw Firm Tofu Prepared with Calcium Sulfate vs Toasted Sunflower Seeds:

• 1 pound of Raw Firm Tofu Prepared with Calcium Sulfate has 12 times more Calcium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.9 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 6.1 times more Phosphorus, 2.1 times more Potassium and 3.4 times more Zinc than Raw Firm Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Firm Tofu Prepared with Calcium Sulfate has 7.4 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.3 times more Energy, 6.5 times more Fat, 4.7 times more Saturated Fat, 8.6 times more Omega 6, 7.4 times more Carbohydrate and 5 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Toasted Sunflower Seeds offer comparable quantities of Protein per one pound.