Comparing Nutrients in 5 ounces Vitasoy USA Azumaya, Silken Tofu VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Azumaya, Silken Tofu	45%	50%	5%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Vitasoy USA Azumaya, Silken Tofu	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.1% 61kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.63% 0.82g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	39.5% 15g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Azumaya, Silken Tofu	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	86.4% 1.12mg	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	NA	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Azumaya, Silken Tofu	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.36% 94mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	NA	284% 2.56mg	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	14% 1.13mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	NA	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	NA	231% 1615mg	700mg per day for Men 19-50 years
Potassium	NA	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Azumaya, Silken Tofu VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Vitasoy USA Azumaya, Silken Tofu versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Vitasoy USA Azumaya, Silken Tofu vs Oil Roasted Sunflower Seeds:

• Both Vitasoy USA Azumaya, Silken Tofu and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Vitasoy USA Azumaya, Silken Tofu vs Oil Roasted Sunflower Seeds:

• 5 ounces of Vitasoy USA Azumaya, Silken Tofu have 59.4 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium and 5.4 times more Iron than Vitasoy USA Azumaya, Silken Tofu.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 13.8 times more Energy, 21.4 times more Fat, 23.6 times more Saturated Fat, 39.5 times more Carbohydrate, 15.6 times more Sugars, 53 times more Fiber and 4.2 times more Protein than Vitasoy USA Azumaya, Silken Tofu.
• 5 ounces of Vitasoy USA Azumaya, Silken Tofu provide inadequate amounts of Energy, Carbohydrate and Fiber