Comparing Nutrients in 5 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.7% 108kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.04% 2.65g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	1.1% 0.43g	43% 16.3g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	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	5.3% 21.3μg	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	0.16% 0.14mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49.6% 496mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	95% 7.6mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	19.6% 137mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.24% 120g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B1, 5.5 times more Vitamin B2, 21.5 times more Vitamin B3, 103.8 times more Vitamin B5, 17.1 times more Vitamin B6 and 15.9 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Toasted Sunflower Seeds:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 6.1 times more Calcium and 84.6 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Copper, 1.3 times more Iron, 4.3 times more Magnesium, 3.5 times more Manganese, 11.9 times more Phosphorus, 4.1 times more Potassium and 6.6 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 4 times more Omega 3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Energy, 11.9 times more Fat, 8.6 times more Saturated Fat, 15.7 times more Omega 6, 11 times more Carbohydrate, 38.3 times more Fiber and 2.1 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber