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

Weight per 500 calories

• Mori-nu silken tofu, lite extra firm: 1316g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 15.3 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is very high in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	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	10% 13g	16% 20.7g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	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	0% 0g	25% 9.54g	38g per day for Men 19-50 years
Protein	164% 92g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	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	33% 0.39mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	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	0% 0mg	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 silken tofu, lite extra firm	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56.6% 566mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	130% 10.4mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	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	156% 1092mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	86% 1289mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Mori-nu silken tofu, lite extra firm has 4.3 times more Vitamin B1 and 1.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra 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 silken tofu, lite extra firm vs Roasted Sunflower Seeds:

• Mori-nu silken tofu, lite extra firm has 9.4 times more Calcium, 3.2 times more Iron, 500.3 times more Sodium and 1160.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Zinc than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, lite extra firm has 2.4 times more Sugars and 5.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Fat, 2.9 times more Saturated Fat, 1.6 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.