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

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 666kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	133% 74.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	302% 3025mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 1.5 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B3, 17 times more Vitamin B5, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 2 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 37.4 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium and 1.7 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 2.4 times more Phosphorus and 24.6 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Toasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 25.6 times more Omega 3 and 3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 1.9 times more Fat, 1.4 times more Saturated Fat, 2.5 times more Omega 6, 2.5 times more Carbohydrate and 9.6 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.