Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Roasted Sunflower Seeds	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	40% 1155kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	2.33% 1.7g	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	58% 22g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	3.05% 0.04mg	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	118% 470μg	3.97% 16μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	88.3% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	14% 139mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	94% 7.54mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	34.4% 0.79mg	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	327% 2292mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	102% 1534mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Tofu Mayonnaise per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Tofu Mayonnaise to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Tofu Mayonnaise:

• 7 ounces of Roasted Sunflower Seeds have 2.1 times more Vitamin B1, 6.2 times more Vitamin B2, 78.2 times more Vitamin B3, 56.8 times more Vitamin B5, 40.2 times more Vitamin B6, 29.6 times more Vitamin B9 and 10.9 times more Vitamin E than Tofu Mayonnaise.
• While 7 oz of Mayonnaise made with Tofu contain 19.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Tofu Mayonnaise:

• 7 ounces of Roasted Sunflower Seeds have 1.3 times more Calcium, 20.3 times more Copper, 14.1 times more Iron, 2.5 times more Magnesium, 5.3 times more Manganese, 23.6 times more Phosphorus, 12.9 times more Potassium, 49.6 times more Selenium and 13.2 times more Zinc than Tofu Mayonnaise.
• While 7 oz of Mayonnaise made with Tofu contain 257.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.8 times more Energy, 1.6 times more Fat, 1.8 times more Saturated Fat, 2.3 times more Omega 6, 7.9 times more Carbohydrate, 3.2 times more Sugars, 10.1 times more Fiber and 3.2 times more Protein than Tofu Mayonnaise.
• While 7 oz of Mayonnaise made with Tofu contain 29.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.