Comparing Nutrients in 5 ounces Fried Tofu, prepared with calcium sulfate VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	13% 383kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	83.7% 14.2g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.66% 12.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	60% 0.78mg	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	9.57% 38.3μg	84% 336μg	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	0% 0mg	4.25% 3.83mg	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	216% 32.4mg	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

	Fried Tofu, prepared with calcium sulfate	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	136% 1362mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	252% 2.26mg	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	86.3% 6.9mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	128% 2.94mg	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	58% 407mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu, prepared with calcium sulfate VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Fried Tofu, prepared with calcium sulfate versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fried Tofu, prepared with calcium sulfate vs Sunflower Seed Butter:

• 5 ounces of Fried Tofu, prepared with calcium sulfate have 3.2 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 3.3 times more Vitamin B2, 67.5 times more Vitamin B3, 8.4 times more Vitamin B5, 5.6 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• 5 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin C
• Both Fried Tofu, prepared with calcium sulfate as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fried Tofu, prepared with calcium sulfate vs Sunflower Seed Butter:

• 5 ounces of Fried Tofu, prepared with calcium sulfate have 15 times more Calcium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 4 times more Copper, 3.3 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 3.9 times more Potassium, 3.7 times more Selenium and 2.5 times more Zinc than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Sunflower Seed Butter contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fried Tofu, prepared with calcium sulfate have 26.9 times more Omega 3 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.3 times more Energy, 2.7 times more Fat, 1.6 times more Saturated Fat, 2.6 times more Carbohydrate and 1.5 times more Fiber than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Sunflower Seed Butter offer comparable quantities of Omega 6 and Protein per five ounces.