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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate: 106g

Oil Roasted Sunflower Seeds have 1.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Oil 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	44.7% 43.3g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	135% 2.15g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	95% 16g	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	6.8% 8.83g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	30.3% 17g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Oil 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	22.5% 0.27mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	8.83% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	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	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	227% 2270mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	129% 10.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	73.4% 514mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	105% 57.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.17% 6.15g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Vitamin B3, 13.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 2 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 1.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 kcal.

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

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Copper, 1.9 times more Phosphorus and 19.2 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 30.9 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium and 2.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 6, 2.2 times more Carbohydrate and 7 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 31.5 times more Omega 3 and 3.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.