Comparing Nutrients in 7 ounces Sunflower Seeds VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	40% 1159kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	17% 2.9g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	11% 0.14mg	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	9.43% 37.7μg	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	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	15.5% 155mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	47% 0.42mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	54% 1.24mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.45% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Dried Sunflower Seed Kernels have 24.7 times more Vitamin B1, 5.6 times more Vitamin B2, 82.5 times more Vitamin B3, 10.3 times more Vitamin B5, 18.9 times more Vitamin B6, 11.9 times more Vitamin B9, 7 times more Vitamin C and 3517 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Dried Sunflower Seed Kernels have 8.5 times more Copper, 3.3 times more Iron, 8.8 times more Magnesium, 3.1 times more Manganese, 5.5 times more Phosphorus, 4.4 times more Potassium, 5.4 times more Selenium and 6 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.6 times more Calcium and 17.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 7.5 times more Energy, 12.3 times more Fat, 5.6 times more Saturated Fat, 15.7 times more Omega 6, 7 times more Carbohydrate, 4.4 times more Sugars, 9.6 times more Fiber and 2.3 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.8 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.