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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Toasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	30.3% 877kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	312% 53g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	1.4% 1.84g	130g per day for Men 19-50 years
Sugars	NA	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	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	43% 16.3g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	NA	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% 1641mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	NA	11mg per day for Men 19-50 years
Water	0.038% 1.4g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Vitasoy USA, Nasoya Lite Firm Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain more Vitamin A, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 5 ounces of Toasted Sunflower Seeds have 4.3 times more Iron and 6.4 times more Phosphorus than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 3.2 times more Calcium, 11.3 times more Sodium and 87.1 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 11.5 times more Energy, 33.4 times more Fat, 29.8 times more Saturated Fat, 15.8 times more Carbohydrate, 19.2 times more Fiber and 2.1 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber