Comparing Nutrients in 7 ounces Mori-nu soft silken tofu VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Mori-nu soft silken tofu	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.76% 109kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	5.52% 5.36g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.43% 5.75g	31.4% 41g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.52% 0.2g	60% 23g	38g per day for Men 19-50 years
Protein	17% 9.53g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.68% 0.022mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	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

	Mori-nu soft silken tofu	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	404% 3.64mg	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	20.3% 1.63mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	17.6% 123mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.77% 177g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu soft silken tofu VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Mori-nu soft silken tofu versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mori-nu soft silken tofu vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B1, 7.1 times more Vitamin B2, 14 times more Vitamin B3 and 73.2 times more Vitamin B6 than Mori-nu silken tofu, soft.
• 7 ounces of Mori-nu soft silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Mori-nu silken tofu, soft as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Mori-nu soft silken tofu vs Toasted Sunflower Seeds:

• 7 ounces of Mori-nu soft silken tofu have 89 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 8.9 times more Copper, 8.3 times more Iron, 4.4 times more Magnesium, 18.7 times more Phosphorus, 2.7 times more Potassium and 10.2 times more Zinc than Mori-nu silken tofu, soft.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 11.3 times more Energy, 21 times more Fat, 16.7 times more Saturated Fat, 7.1 times more Carbohydrate, 115 times more Fiber and 3.6 times more Protein than Mori-nu silken tofu, soft.
• 7 ounces of Mori-nu soft silken tofu provide inadequate amounts of Energy and Fiber