Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%

Macro Nutrients

	Roasted Sunflower Seeds	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Energy	40% 1155kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	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	2.78% 3.6g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	1.1% 0.79g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	76.3% 0.99mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	120% 2.88μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	33.4% 200IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Recommended Dietary Allowance
Calcium	14% 139mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	NA	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	94% 7.54mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	NA	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	NA	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	NA	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.4% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B6 than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Iron and 9 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• While Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm contain 3.5 times more Calcium and 68.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.3 times more Energy, 10.2 times more Fat, 8.7 times more Saturated Fat, 13.2 times more Carbohydrate, 6.8 times more Sugars, 11.1 times more Fiber and 1.9 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.