Comparing Nutrients in 5 ounces HOUSE FOODS Soft Tofu VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
HOUSE FOODS Soft Tofu	43%	42%	15%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	HOUSE FOODS Soft Tofu	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.9% 83.6kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	3.96% 3.84g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.1g	25% 32.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	3% 1.13g	39.5% 15g	38g per day for Men 19-50 years
Protein	16% 9.04g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	HOUSE FOODS Soft Tofu	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	86.4% 1.12mg	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	NA	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.4% 1.28mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HOUSE FOODS Soft Tofu	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	NA	284% 2.56mg	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	27% 2.17mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	NA	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	NA	231% 1615mg	700mg per day for Men 19-50 years
Potassium	NA	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of HOUSE FOODS Soft Tofu vs Oil Roasted Sunflower Seeds:

Both HOUSE FOODS Premium Soft Tofu and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 5 oz
• Both HOUSE FOODS Premium Soft Tofu and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.

Comparing minerals per 5 ounces for HOUSE FOODS Soft Tofu vs Oil Roasted Sunflower Seeds:

• HOUSE FOODS Premium Soft Tofu have 11.3 times more Sodium and 57.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Iron than HOUSE FOODS Premium Soft Tofu.
• Both HOUSE FOODS Premium Soft Tofu and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 10 times more Energy, 18.9 times more Fat, 14.7 times more Saturated Fat, 10.5 times more Carbohydrate, 5.9 times more Sugars, 13.3 times more Fiber and 3.1 times more Protein than HOUSE FOODS Premium Soft Tofu.
• Both HOUSE FOODS Premium Soft Tofu as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.