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

Weight per 500 calories

• Raw Firm Tofu Prepared with Calcium Sulfate: 347g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 4.1 times more energy per unit of mass than Raw Firm Tofu Prepared with Calcium Sulfate, which is very high in comparison to other foods. Raw Firm Tofu Prepared with Calcium Sulfate having average energy density.

Which food has more nutrients per 500 calories - Raw Firm Tofu Prepared with Calcium Sulfate or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.38g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	126% 2.02g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	88.6% 15g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.43% 9.65g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	21% 8g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	107% 60g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	88.6% 1.15mg	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	25% 101μg	48.6% 194μg	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	0.77% 0.69mg	1.33% 1.2mg	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	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	237% 2372mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	171% 1.54mg	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	115% 9.24mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	72.6% 1.67mg	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	94% 660mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	24.2% 823mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	110% 60.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	3.24% 48.6mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	6.55% 242g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Raw Firm Tofu Prepared with Calcium Sulfate has 35.5 times more Calcium, 2.1 times more Iron, 2.5 times more Manganese, 1.5 times more Potassium, 1.3 times more Selenium, 1.3 times more Zinc and 59.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Magnesium than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Dried Sunflower Seed Kernels have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Firm Tofu Prepared with Calcium Sulfate has 39.3 times more Omega 3 and 3.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 1.3 times more Omega 6 and 1.8 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 500 kcal.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.