Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Roasted Sunflower Seeds	Tofu Yogurt	Recommended Dietary Allowance
Energy	28.4% 825kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	7.5% 1.28g	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	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	2.42% 1.76g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	49% 27.4g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	2.2% 0.028mg	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	2.13% 8.5μg	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	3.94% 3.54mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tofu Yogurt	Recommended Dietary Allowance
Calcium	9.92% 99mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	12% 0.11mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	NA	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Tofu Yogurt:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 12.3 times more Vitamin B2, 29.3 times more Vitamin B3, 40.2 times more Vitamin B6, 39.5 times more Vitamin B9 and 84.2 times more Vitamin E than Tofu yogurt.
• While Tofu yogurt contains 1.8 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Tofu Yogurt:

• Dry Roasted Sunflower Seed Kernels no Salt have 24.4 times more Copper, 3.6 times more Iron, 3.2 times more Magnesium, 30.4 times more Phosphorus, 18.1 times more Potassium, 6.1 times more Selenium and 17.1 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 1.7 times more Calcium, 11.7 times more Sodium and 64.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Energy, 27.7 times more Fat, 20.2 times more Saturated Fat, 36.4 times more Omega 6, 1.5 times more Carbohydrate, 2.2 times more Sugars, 55.5 times more Fiber and 5.5 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.