Comparing Nutrients in 300 calories Sunflower Seeds VS Mori-nu soft silken tofu

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Mori-nu soft silken tofu: 546g

Sunflower Seeds have 10.6 times more energy per 100g than Mori-nu soft silken tofu. It has very high energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Sunflower Seeds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	12% 16g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	9.86% 7.15g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	1.44% 0.55g	38g per day for Men 19-50 years
Protein	19% 10.7g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.6% 0.06mg	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	29% 117μg	NA	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	0.8% 0.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	4% 40mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	125% 1.13mg	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	33.7% 2.7mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	NA	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	48.4% 339mg	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	13% 485g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 2.6 times more Vitamin B3 and 11.5 times more Vitamin B6 than Mori-nu silken tofu, soft.
• Both Dried Sunflower Seed Kernels and Mori-nu silken tofu, soft have similar amounts of Vitamin B2 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Mori-nu soft silken tofu:

• Mori-nu silken tofu, soft contains 4.2 times more Calcium, 1.7 times more Iron, 3 times more Potassium and 199.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Mori-nu silken tofu, soft have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.8 times more Fat and 8.1 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 1.5 times more Carbohydrate, 5.3 times more Sugars and 2.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Mori-nu silken tofu, soft have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.