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Comparing Nutrients in 5 ounces Roasted Sunflower SeedsVS Fried Tofu, prepared with calcium sulfate

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Fried Tofu, prepared with calcium sulfate
26%
62%
12%
5 oz ▼

Macro Nutrients

28.4%825kcal
Energy
13%383kcal
825 kcalvs383 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
72.8%70.6g
Fat
29.5%28.6g
70.6 gvs28.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
23%7.4g
Saturated Fat
13%4.14g
7.4 gvs4.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
6.1%0.098g
Omega 3
119%1.9g
0.098 gvs1.9 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
273%46.5g
Omega 6
83.7%14.2g
46.5 gvs14.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
26.2%34g
Carbohydrate
9.66%12.6g
34 gvs12.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.34%3.87g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.87 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
41.4%15.7g
Fiber
14.5%5.53g
15.7 gvs5.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
49%27.4g
Protein
47.6%26.7g
27.4 gvs26.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
12.5%0.15mg
Vitamin B1
20%0.24mg
Thiamine
0.15 mgvs0.24 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
27%0.35mg
Vitamin B2
5.45%0.071mg
Riboflavin
0.35 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
62.4%10mg
Vitamin B3
0.89%0.14mg
Niacin, nicotinic acid, niacinamide
10 mgvs0.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
200%9.98mg
Vitamin B5
3.97%0.2mg
Pantothenic acid
9.98 mgvs0.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
87.7%1.14mg
Vitamin B6
10.8%0.14mg
Pyridoxine
1.14 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
84%336μg
Vitamin B9
9.57%38.3μg
Folates and Folic Acid
336 μgvs38.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
2.2%2mg
Vitamin C
0%0mg
Ascorbic acid
2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
247%37mg
Vitamin E
NA
Tocopherols and Tocotrienols
37 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
3.2%3.83μg
Vitamin K
NA
Phytomenadione or phylloquinone
3.83 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.92%99mg
Calcium
136%1362mg
99 mgvs1362 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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288%2.6mg
Copper
62.7%0.56mg
2.6 mgvs0.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
67.3%5.4mg
Iron
86.3%6.9mg
5.4 mgvs6.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
43.5%183mg
Magnesium
32%135mg
183 mgvs135 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
130%3mg
Manganese
92%2.1mg
3 mgvs2.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
234%1637mg
Phosphorus
58%407mg
1637 mgvs407 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
35.4%1205mg
Potassium
6.1%207mg
1205 mgvs207 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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204%112μg
Selenium
73.5%40.4μg
112 μgvs40.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.28%4.25mg
Sodium
1.5%22.7mg
4.25 mgvs22.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
68%7.5mg
Zinc
25.6%2.82mg
7.5 mgvs2.82 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.046%1.7g
Water
1.94%71.6g
1.7 gvs71.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Fried Tofu, prepared with calcium sulfate:
Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Fried Tofu, prepared with calcium sulfate:
Comparison of macro-nutrients per 5 ounces:



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