Comparing Nutrients in 500 calories Mori-nu extra firm silken tofu VS Sunflower Seeds

Weight per 500 calories

• Mori-nu extra firm silken tofu: 909g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 10.6 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.

Which food has more nutrients per 500 calories - Mori-nu extra firm silken tofu or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mori-nu extra firm silken tofu	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13% 17g	130g per day for Men 19-50 years
Sugars	12.4% 9g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	120% 67.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 282mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	171% 1.54mg	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	135% 11mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	130% 909mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	38% 573mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	21.6% 801g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mori-nu extra firm silken tofu vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B3 and 11.5 times more Vitamin B6 than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Mori-nu silken tofu, extra firm as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Mori-nu extra firm silken tofu vs Sunflower Seeds:

• Mori-nu silken tofu, extra firm has 4.2 times more Calcium, 2.4 times more Iron, 1.6 times more Phosphorus, 2.5 times more Potassium, 74.3 times more Sodium, 1.3 times more Zinc and 197.8 times more Water than Dried Sunflower Seed Kernels.
• Both Mori-nu silken tofu, extra firm and Dried Sunflower Seed Kernels have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, extra firm has 4 times more Sugars and 3.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 1.4 times more Saturated Fat and 8.1 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Dried Sunflower Seed Kernels have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Mori-nu silken tofu, extra firm as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.