Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	399% 68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	2% 2.58g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.55% 0.4g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	71% 40g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 189μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	NA	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	116% 464μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	195% 4.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	52% 312IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	69% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	17.3% 173mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	NA	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	NA	3400mg per day for Men 19-50 years
Selenium	282% 155μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	NA	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Oil Roasted Sunflower Seed Kernels have 7 times more Vitamin E than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Iron and 6.3 times more Phosphorus than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 2.1 times more Calcium, 11.3 times more Sodium and 56.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 11 times more Energy, 30.2 times more Fat, 35.3 times more Saturated Fat, 17.6 times more Carbohydrate, 15.6 times more Sugars, 17.7 times more Fiber and 2.4 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Oil Roasted Sunflower Seed Kernels as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.