Comparing Nutrients in 300 calories Mori-nu extra firm silken tofu VS Toasted Sunflower Seeds

Weight per 300 calories

• Mori-nu extra firm silken tofu: 546g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 11.3 times more energy per unit of mass than Mori-nu silken tofu, extra firm, which is very high in comparison to other foods. Mori-nu extra firm silken tofu having low energy density.

Discover which food has more nutrients per 300 calories - Mori-nu extra firm silken tofu or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Mori-nu extra firm silken tofu	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	1.44% 0.55g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	72% 40.4g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	30% 0.39mg	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	NA	29% 115μg	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	0.75% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Mori-nu extra firm silken tofu	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 169mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	99% 0.89mg	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	81% 6.5mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	44.5% 1.02mg	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	78% 545mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	23% 344mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	13% 481g	0.013% 0.48g	3700g per day for Men 19-50 years

Mori-nu Extra Firm Silken Tofu VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mori-nu extra firm silken tofu or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Mori-nu extra firm silken tofu vs Toasted Sunflower Seeds:

• 300 calories of Mori-nu extra firm silken tofu have 2.7 times more Vitamin B1 and 1.3 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3 and 6.5 times more Vitamin B6 than Mori-nu silken tofu, extra firm.
• 300 calories of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B6
• Both Mori-nu silken tofu, extra firm as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Mori-nu extra firm silken tofu vs Toasted Sunflower Seeds:

• 300 calories of Mori-nu extra firm silken tofu have 6.1 times more Calcium, 1.2 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 3.5 times more Potassium, 236.3 times more Sodium, 1.3 times more Zinc and 991.5 times more Water than Toasted Sunflower Seeds.
• Both Mori-nu extra firm silken tofu and Toasted Sunflower Seeds contain similar levels of Phosphorus per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mori-nu extra firm silken tofu have 4.8 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Fat, 1.8 times more Saturated Fat and 10.2 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Toasted Sunflower Seeds offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Mori-nu extra firm silken tofu provide inadequate amounts of Fiber