Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	29% 839kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	1.4% 1.84g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	0.39% 0.28g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	NA	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	83% 332μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	12.3% 123mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	NA	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	76% 6.07mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	NA	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	NA	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.34% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Oil Roasted Sunflower Seed Kernels have 7 times more Vitamin E than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Iron and 6.3 times more Phosphorus than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 2.1 times more Calcium, 11.3 times more Sodium and 56.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 11 times more Energy, 30.2 times more Fat, 35.3 times more Saturated Fat, 17.6 times more Carbohydrate, 15.6 times more Sugars, 17.7 times more Fiber and 2.4 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Oil Roasted Sunflower Seed Kernels as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.