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

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Vitasoy USA Nasoya, Lite Silken Tofu: 1163g

Sunflower Seed Flour has 7.6 times more energy per 100g than Vitasoy USA Nasoya, Lite Silken Tofu. It has 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 Flour or Vitasoy USA Nasoya, Lite Silken Tofu?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%

Macro Nutrients

	Sunflower Seed Flour	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	2.55% 2.47g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	7.27% 2.33g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	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	21% 7.98g	NA	38g per day for Men 19-50 years
Protein	132% 73.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	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	85% 340μg	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	2.2% 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	NA	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 Flour	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Calcium	17.5% 175mg	458% 4581mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	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	127% 10mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	NA	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	151% 1057mg	337% 2360mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	NA	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	61.2% 919mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	NA	11mg per day for Men 19-50 years
Water	0.31% 11.5g	28.2% 1044g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Vitasoy USA Nasoya, Lite Silken Tofu contain 363.9 times more Vitamin A, more Vitamin B12 and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 500 kcal of Vitasoy USA Nasoya, Lite Silken Tofu contain 26.2 times more Calcium, 2.2 times more Phosphorus, 199.6 times more Sodium and 91.1 times more Water than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Vitasoy USA Nasoya, Lite Silken Tofu contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
• While 500 kcal of Vitasoy USA Nasoya, Lite Silken Tofu contain 5.2 times more Fat and 1.3 times more Protein than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour 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