Comparing Nutrients in 5 ounces Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.5% 130kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	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	2% 2.58g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	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	3.73% 1.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	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	48% 0.62mg	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	54.5% 0.71mg	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	85.6% 2.06μg	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	24% 143IU	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 Organic Nasoya, Tofu Plus Extra Firm	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 349mg	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	28.3% 2.27mg	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	26% 183mg	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	0.66% 9.92mg	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	3.13% 116g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Oil Roasted Sunflower Seeds:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B6 than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.

Comparing minerals per 5 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Oil Roasted Sunflower Seeds:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2.8 times more Calcium and 53.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Iron and 8.8 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 6.4 times more Energy, 10.5 times more Fat, 11.8 times more Saturated Fat, 12.6 times more Carbohydrate, 7.8 times more Sugars, 10.6 times more Fiber and 2 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.