Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS HOUSE FOODS Firm Tofu

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• HOUSE FOODS Firm Tofu: 588g

Roasted Sunflower Seeds have 6.8 times more energy per 100g than HOUSE FOODS Firm Tofu. It has very high energy density when compared to other foods. HOUSE FOODS Premium Firm Tofu having average energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or HOUSE FOODS Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
HOUSE FOODS Firm Tofu	51%	44%	5%

Macro Nutrients

	Roasted Sunflower Seeds	HOUSE FOODS Firm Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	13% 4.18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	3.25% 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	25% 9.54g	14% 5.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	115% 64.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	HOUSE FOODS Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	7.2% 6.47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	HOUSE FOODS Firm Tofu	Recommended Dietary Allowance
Calcium	6% 60mg	87.6% 876mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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% 3.26mg	124% 9.94mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	NA	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	NA	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	NA	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	NA	11mg per day for Men 19-50 years
Water	0.028% 1.03g	13% 487g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS HOUSE FOODS Firm Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or HOUSE FOODS Firm Tofu?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs HOUSE FOODS Firm Tofu:

• Both Dry Roasted Sunflower Seed Kernels no Salt and HOUSE FOODS Premium Firm Tofu have similar amounts of vitamins per 500 kcal
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as HOUSE FOODS Premium Firm Tofu have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs HOUSE FOODS Firm Tofu:

• 500 kcal of HOUSE FOODS Premium Firm Tofu contain 14.6 times more Calcium, 3 times more Iron, 75.3 times more Sodium and 472.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.7 times more Fat, 3.6 times more Carbohydrate and 1.8 times more Fiber than HOUSE FOODS Firm Tofu.
• While 500 kcal of HOUSE FOODS Premium Firm Tofu contain 3.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and HOUSE FOODS Firm Tofu offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of HOUSE FOODS Firm Tofu provide inadequate amounts of Carbohydrate