Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Mori-nu soft silken tofu

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Mori-nu soft silken tofu: 909g

Oil Roasted Sunflower Seeds have 10.8 times more energy per 100g than Mori-nu soft silken tofu. It has very high energy density when compared to other foods. Mori-nu silken tofu, soft having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Mori-nu soft silken tofu?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	170% 29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	16.4% 12g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	30.3% 17g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	7.7% 0.1mg	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	49.4% 198μg	NA	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	1.03% 0.93mg	0% 0mg	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	205% 30.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	209% 1.9mg	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	45% 3.6mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	62.8% 264mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	48% 1636mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	22% 809g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Mori-nu Soft Silken Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Mori-nu soft silken tofu?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Mori-nu soft silken tofu:

• 500 calories of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B3 and 6.7 times more Vitamin B6 than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 3.4 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Mori-nu soft silken tofu have insufficient amounts of Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Mori-nu soft silken tofu:

• 500 calories of Oil Roasted Sunflower Seeds have 1.7 times more Phosphorus than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 3.8 times more Calcium, 2.1 times more Iron, 2.5 times more Magnesium, 4 times more Potassium and 622.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Mori-nu soft silken tofu contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 1.8 times more Fat, 1.8 times more Saturated Fat and 9.8 times more Fiber than Mori-nu soft silken tofu.
• While 500 kcal of Mori-nu silken tofu, soft contain 1.4 times more Carbohydrate, 4.5 times more Sugars and 2.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Mori-nu soft silken tofu offer comparable quantities of Energy per 500 calories.
• 500 calories of Mori-nu soft silken tofu provide inadequate amounts of Fiber