Comparing Nutrients in 300 calories Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Toasted Sunflower Seeds

Weight per 300 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 326g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 6.7 times more energy per unit of mass than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm, which is very high in comparison to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm having average energy density.

Discover which food has more nutrients per 300 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	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	4.57% 5.93g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	8.6% 3.26g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	59.3% 33g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	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	NA	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	125% 1.63mg	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	197% 4.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.75% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55% 329IU	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

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	80.2% 802mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	NA	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	65.2% 5.2mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	NA	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	60% 421mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	NA	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	NA	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	7.2% 267g	0.013% 0.48g	3700g per day for Men 19-50 years

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Toasted Sunflower Seeds:

• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 10.4 times more Vitamin B2, 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seeds.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Toasted Sunflower Seeds:

• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 29 times more Calcium, 1.6 times more Iron and 550.4 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 4 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Carbohydrate and 1.7 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate