Comparing Nutrients in 7 ounces Sunflower Seeds VS MORI-NU silken Tofu, lite firm

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Sunflower Seeds	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	40% 1159kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	1.68% 2.2g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.23% 0.89g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	0% 0g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	0% 0mg	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	113% 450μg	NA	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	3.1% 2.78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	26.7% 0.24mg	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	130% 10.4mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	NA	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	187% 1310mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	11.2% 169mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS MORI-NU silken Tofu, lite firm per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of MORI-NU silken Tofu, lite firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs MORI-NU silken Tofu, lite firm:

• 7 ounces of Sunflower Seeds have 37 times more Vitamin B1, 17.8 times more Vitamin B2, 75.8 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• 7 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Dried Sunflower Seed Kernels as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs MORI-NU silken Tofu, lite firm:

• 7 ounces of Sunflower Seeds have 2.2 times more Calcium, 14.9 times more Copper, 7 times more Iron, 32.5 times more Magnesium, 8.1 times more Phosphorus, 10.2 times more Potassium and 15.2 times more Zinc than MORI-NU silken Tofu, lite firm.
• While 7 oz of MORI-NU silken Tofu, lite firm contain 9.4 times more Sodium and 19.3 times more Water than Dried Sunflower Seed Kernels.
• 7 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 15.8 times more Energy, 64.3 times more Fat, 33.5 times more Saturated Fat, 18.2 times more Carbohydrate, 5.8 times more Sugars, more Fiber and 3.3 times more Protein than MORI-NU silken Tofu, lite firm.
• 7 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy, Carbohydrate and Fiber