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

Weight per 500 calories

• Mori-nu firm silken tofu: 807g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 9.4 times more energy per unit of mass than Mori-nu silken tofu, firm, which is very high in comparison to other foods. Mori-nu firm silken tofu having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Mori-nu firm silken tofu	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	16% 20.7g	130g per day for Men 19-50 years
Sugars	14% 10.2g	3.23% 2.35g	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	2.12% 0.81g	25% 9.54g	38g per day for Men 19-50 years
Protein	99% 55.6g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.82% 0.089mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 258mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	175% 1.57mg	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	104% 8.3mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	104% 726mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	19.4% 290mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.9mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	19% 705g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Mori-nu silken tofu, firm has 8.9 times more Vitamin B1 and 1.6 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B3 and 7.8 times more Vitamin B6 than Mori-nu silken tofu, firm.
• Both Mori-nu silken tofu, firm as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Mori-nu silken tofu, firm has 4.3 times more Calcium, 2.5 times more Iron, 2 times more Magnesium, 2.1 times more Potassium, 112.6 times more Sodium and 683.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Phosphorus than Mori-nu silken tofu, firm.
• Both Mori-nu silken tofu, firm and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, firm has 4.4 times more Sugars and 3.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 1.4 times more Saturated Fat and 11.8 times more Fiber than Mori-nu silken tofu, firm.
• Both Mori-nu silken tofu, firm and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Mori-nu silken tofu, firm as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.