Comparing Nutrients in 7 ounces Sunflower Seeds VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Sunflower Seeds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	40% 1159kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	27.8% 4.72g	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	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.7% 1.23g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	7.17% 0.093mg	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	7.44% 29.8μg	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	0.22% 0.2mg	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	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	15.5% 155mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	42.6% 0.38mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	52.2% 1.2mg	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	187% 1310mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.53% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Dried Sunflower Seed Kernels have 18.3 times more Vitamin B1, 6.8 times more Vitamin B2, 42.7 times more Vitamin B3, 16.6 times more Vitamin B5, 28.6 times more Vitamin B6, 15.1 times more Vitamin B9, 14 times more Vitamin C and 3517 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Dried Sunflower Seed Kernels have 9.3 times more Copper, 10.8 times more Magnesium, 3.2 times more Manganese, 6.8 times more Phosphorus, 5.3 times more Potassium, 6 times more Selenium and 6.3 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 4.5 times more Calcium and 17.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Regular Tofu Prepared with Calcium Sulfate have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 7.7 times more Energy, 10.8 times more Fat, 6.4 times more Saturated Fat, 9.7 times more Omega 6, 10.7 times more Carbohydrate, 4.2 times more Sugars, 28.7 times more Fiber and 2.6 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 5.3 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.