Comparing Nutrients in 500 calories Sunflower Seeds VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 641g

Sunflower Seeds have 7.5 times more energy per 100g than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). It has very high energy density when compared to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	27.6% 26.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	55.4% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14% 18.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	5.3% 3.85g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	15% 5.77g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	35% 0.46mg	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	48.6% 194μg	30.4% 122μg	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	1.33% 1.2mg	1.42% 1.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	129% 1288mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	152% 1.37mg	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	56% 4.5mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	56.5% 237mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	174% 4mg	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	80.7% 565mg	111% 776mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	48.4% 5.32mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	14.4% 532g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 11 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 469.7 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 19.3 times more Calcium, 2.3 times more Iron, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium, 10 times more Sodium and 131.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Copper, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.6 times more Fat, 2.1 times more Omega 6 and 1.3 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Saturated Fat, 20.8 times more Omega 3, 1.7 times more Sugars and 3.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.