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

Weight per 500 calories

• Raw Regular Tofu Prepared with Calcium Sulfate: 658g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 7.7 times more energy per unit of mass than Raw Regular Tofu Prepared with Calcium Sulfate, which is very high in comparison to other foods. Raw Regular Tofu Prepared with Calcium Sulfate having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Regular 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	32.4% 31.4g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	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	9.46% 12.3g	13% 17g	130g per day for Men 19-50 years
Sugars	5.63% 4.08g	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	5.2% 1.97g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	95% 53g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Raw Regular 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	44.4% 0.53mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.95% 0.45mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	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	24.7% 99μg	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	0.73% 0.66mg	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	0.44% 0.066mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	230% 2303mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	441% 35.3mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	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	91% 638mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	106% 58.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	3.07% 46mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	15% 556g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Raw Regular Tofu Prepared with Calcium Sulfate has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 5.6 times more Vitamin B3, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6, 2 times more Vitamin B9 and 457.7 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Regular 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 Regular Tofu Prepared with Calcium Sulfate vs Sunflower Seeds:

• Raw Regular Tofu Prepared with Calcium Sulfate has 34.5 times more Calcium, 7.8 times more Iron, 2.4 times more Manganese, 1.4 times more Potassium, 1.3 times more Selenium, 1.2 times more Zinc and 137.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Magnesium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular 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 Regular Tofu Prepared with Calcium Sulfate has 40.9 times more Omega 3, 1.8 times more Sugars and 3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 1.3 times more Omega 6, 1.4 times more Carbohydrate and 3.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.