Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 492g

Roasted Sunflower Seeds have 9.5 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has very high energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	8.2% 2.62g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	53% 9.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.75% 3.44g	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	15% 5.72g	2.6% 0.98g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	19.7% 0.26mg	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	30.5% 122μg	54% 216μg	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	1.1% 0.98mg	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	89.7% 13.5mg	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	8.2% 9.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	3.6% 36mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	85.8% 0.77mg	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	24.5% 1.96mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	83% 1.9mg	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	85% 595mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	17.4% 590mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	79.6% 43.8μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	2.62% 39.3mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	28.6% 3.15mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B3, 14.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 273.6 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B9 and 7.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Copper and 1.3 times more Phosphorus than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 15.1 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.3 times more Potassium and 693.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Fat, 1.9 times more Omega 6, 2.1 times more Carbohydrate and 5.8 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 34 times more Omega 3, 2.4 times more Sugars and 3.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.