Comparing Nutrients in 5 ounces Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	23% 666kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.05% 11.8g	39% 50.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	4.48% 1.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	133% 74.3g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Sunflower Seed Flour	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	58.4% 0.7mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	82% 1.07mg	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	32.6% 130μg	78.7% 315μg	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	1.1% 0.99mg	2.05% 1.84mg	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	NA	NA	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

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	302% 3025mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	270% 2.43mg	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	172% 13.8mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	122% 2.8mg	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	98% 685mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 6.5 times more Vitamin B1, 6.2 times more Vitamin B3, 15.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Sunflower Seed Flour provide similar amounts of Vitamin B2 per five ounces.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Sunflower Seed Flour:

• 5 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 18.7 times more Calcium, 1.5 times more Iron and 1.9 times more Manganese than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.5 times more Copper, 1.9 times more Magnesium and 1.4 times more Phosphorus than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Sunflower Seed Flour contain similar levels of Selenium and Zinc per five ounces.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 1.4 times more Energy, 18.8 times more Fat, 31.8 times more Saturated Fat, 1012 times more Omega 3 and 17.4 times more Omega 6 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 4.3 times more Carbohydrate and 4.3 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Sunflower Seed Flour offer comparable quantities of Protein per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3