Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Raw Firm Tofu Prepared with Calcium Sulfate

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Raw Firm Tofu Prepared with Calcium Sulfate: 347g

Oil Roasted Sunflower Seeds have 4.1 times more energy per 100g than Raw Firm Tofu Prepared with Calcium Sulfate. It has very high energy density when compared to other foods. Raw Firm Tofu Prepared with Calcium Sulfate having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Raw Firm Tofu Prepared with Calcium Sulfate?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Firm Tofu 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	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	13.7% 4.38g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	126% 2.02g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	88.6% 15g	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	7.43% 9.65g	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	21% 8g	38g per day for Men 19-50 years
Protein	30.3% 17g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	24.6% 0.32mg	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	25% 101μg	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	0.77% 0.69mg	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	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	237% 2372mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	146% 1.3mg	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	115% 9.24mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	178% 4.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	24.2% 823mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	110% 60.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	3.24% 48.6mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	49.6% 5.45mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	6.55% 242g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Raw Firm Tofu Prepared With Calcium Sulfate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Raw Firm Tofu Prepared with Calcium Sulfate?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 500 calories of Oil Roasted Sunflower Seeds have 2.6 times more Vitamin B3, 12.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Firm Tofu Prepared with Calcium Sulfate contain 2 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 500 calories of Oil Roasted Sunflower Seeds have 1.5 times more Phosphorus than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Firm Tofu Prepared with Calcium Sulfate contain 32.3 times more Calcium, 2.6 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese and 2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Copper, Selenium 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 1.4 times more Fat, 1.4 times more Saturated Fat, 1.9 times more Omega 6 and 2 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Firm Tofu Prepared with Calcium Sulfate contain 29.5 times more Omega 3 and 3.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate