Comparing Nutrients in 500 calories Sunflower Seed Butter VS Vitasoy USA Nasoya, Lite Silken Tofu

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Vitasoy USA Nasoya, Lite Silken Tofu: 1163g

Sunflower Seed Butter has 14.3 times more energy per 100g than Vitasoy USA Nasoya, Lite Silken Tofu. It has very high energy density when compared to other foods. Vitasoy USA Nasoya, Lite Silken Tofu having low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Vitasoy USA Nasoya, Lite Silken Tofu?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%

Macro Nutrients

	Sunflower Seed Butter	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	7.27% 2.33g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	0% 0g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	NA	38g per day for Men 19-50 years
Protein	25% 14g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Vitamin A	NA	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	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	48% 192μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1172% 28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	297% 1779IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	124% 18.5mg	408% 61mg	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

	Sunflower Seed Butter	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Calcium	5.2% 52mg	458% 4581mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	41.7% 3.34mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	NA	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	77% 540mg	337% 2360mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	NA	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	61.2% 919mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	NA	11mg per day for Men 19-50 years
Water	0.014% 0.5g	28.2% 1044g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Vitasoy USA Nasoya, Lite Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Vitasoy USA Nasoya, Lite Silken Tofu?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Vitasoy USA Nasoya, Lite Silken Tofu:

• 500 kcal of Vitasoy USA Nasoya, Lite Silken Tofu contain more Vitamin B12, more Vitamin D and 3.3 times more Vitamin E than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Sunflower Seed Butter vs Vitasoy USA Nasoya, Lite Silken Tofu:

• 500 kcal of Vitasoy USA Nasoya, Lite Silken Tofu contain 88.3 times more Calcium, 3 times more Iron, 4.4 times more Phosphorus, 377.9 times more Sodium and 2078.3 times more Water than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 3.5 times more Fat, 1.6 times more Saturated Fat and more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
• While 500 kcal of Vitasoy USA Nasoya, Lite Silken Tofu contain 6.8 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Vitasoy USA Nasoya, Lite Silken Tofu offer comparable quantities of Energy per 500 calories.
• 500 calories of Vitasoy USA Nasoya, Lite Silken Tofu provide inadequate amounts of Carbohydrate