Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate: 106g

Roasted Sunflower Seeds have 1.2 times more energy per 100g than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate. It has very high energy density when compared to other foods. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate having very high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Roasted Sunflower Seeds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	135% 2.15g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	95% 16g	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	6.8% 8.83g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	8.83% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	23.4% 0.3mg	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	24.5% 98μg	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	1.34% 1.2mg	0.83% 0.74mg	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	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	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	6% 60mg	227% 2270mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	139% 1.25mg	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	129% 10.4mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	171% 3.92mg	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	73.4% 514mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	105% 57.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.17% 6.15g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Tofu, Dried-frozen (koyadofu), Prepared With Calcium Sulfate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 500 calories of Roasted Sunflower Seeds have 4.8 times more Vitamin B3, 13.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 500 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 5.8 times more Vitamin B1 and 1.6 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 500 calories of Roasted Sunflower Seeds have 1.3 times more Copper, 1.9 times more Phosphorus and 34.3 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 500 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 37.8 times more Calcium, 3.2 times more Iron, 1.7 times more Magnesium and 2.2 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain similar levels of Selenium and Zinc per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.3 times more Fat, 1.8 times more Omega 6, 2.3 times more Carbohydrate and 7.5 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 500 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 36.3 times more Omega 3 and 3.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide inadequate amounts of Carbohydrate and Fiber