Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Vitasoy USA, Nasoya Lite Firm Tofu: 556g

Oil Roasted Sunflower Seeds have 11 times more energy per 100g than Vitasoy USA, Nasoya Lite Firm Tofu. It has very high energy density when compared to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	9.74% 9.44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	5.56% 7.22g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	1.53% 1.1g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	18% 10g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.6% 528μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	NA	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	29.6% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	546% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	145% 872IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	4.4% 44mg	102% 1022mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	NA	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	27% 2.17mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	NA	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	144% 1006mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	NA	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	NA	11mg per day for Men 19-50 years
Water	0.021% 0.78g	13% 484g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, more Vitamin B12, more Vitamin D and 1.6 times more Vitamin E than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains 23.2 times more Calcium, 4.1 times more Iron, 1.7 times more Phosphorus, 124.2 times more Sodium and 620 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Fat, 3.2 times more Saturated Fat, 1.6 times more Carbohydrate and 1.6 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 4.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Vitasoy USA, Nasoya Lite Firm Tofu have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.