Comparing Nutrients in 5 ounces Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	4.5% 130kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2% 2.58g	39% 50.8g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	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	3.73% 1.4g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	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	NA	78.7% 315μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	85.6% 2.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.05% 1.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 143IU	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

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	35% 349mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	NA	117% 490mg	420mg per day for Men 19-50 years
Manganese	NA	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	26% 183mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	NA	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	150% 82.5μg	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	NA	63.8% 7mg	11mg per day for Men 19-50 years
Water	3.13% 116g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm 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 Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Sunflower Seed Flour:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.5 times more Vitamin B6 than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Sunflower Seed Flour:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2.2 times more Calcium and 11 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 4.1 times more Iron and 5.3 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3 times more Fat than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 3.5 times more Energy, 19.7 times more Carbohydrate, 5.2 times more Fiber and 4.7 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate