Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Roasted Sunflower Seeds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	28.4% 825kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	1.2% 0.88g	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	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	49% 27.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Raw Regular 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	12.5% 0.15mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	5.12% 0.067mg	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	84% 336μg	5.3% 21.3μg	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	2.2% 2mg	0.16% 0.14mg	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	247% 37mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	9.92% 99mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	30.4% 0.27mg	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	67.3% 5.4mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	37.3% 0.86mg	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	234% 1637mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Raw Regular Tofu Prepared with Calcium Sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Roasted Sunflower Seeds have 1.3 times more Vitamin B1, 4.7 times more Vitamin B2, 36.1 times more Vitamin B3, 103.5 times more Vitamin B5, 17.1 times more Vitamin B6, 15.8 times more Vitamin B9 and 2610 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Roasted Sunflower Seeds have 9.5 times more Copper, 4.3 times more Magnesium, 3.5 times more Manganese, 11.9 times more Phosphorus, 7 times more Potassium, 8.9 times more Selenium and 6.6 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 5 times more Calcium, 1.4 times more Iron and 70.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 7.7 times more Energy, 10.4 times more Fat, 7.6 times more Saturated Fat, 13.8 times more Omega 6, 12.9 times more Carbohydrate, 4.4 times more Sugars, 37 times more Fiber and 2.4 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 4.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber