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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 641g

Roasted 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 - Roasted Sunflower Seeds or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Roasted 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	44% 42.8g	27.6% 26.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	14% 18.3g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	15% 5.77g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	6% 60mg	129% 1288mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	56.5% 237mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	111% 776mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	48.4% 5.32mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	14.4% 532g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 9.3 times more Vitamin B3, 8.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 349.8 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 4.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 6.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Phosphorus than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 21.4 times more Calcium, 3.2 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 1.3 times more Potassium, 29.8 times more Sodium and 515.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Copper, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Fat, 3 times more Omega 6 and 1.7 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 18.1 times more Omega 3, 1.6 times more Sugars and 3.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.