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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	40.5% 1175kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.86% 0.6g	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	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.82% 0.6g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	71% 40g	32.6% 18.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	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	61% 0.79mg	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	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	116% 464μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	118% 2.84μg	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	33.4% 200IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	NA	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 Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	17.3% 173mg	47% 470mg	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	32.2% 2.58mg	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	34.3% 240mg	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	0.53% 7.94mg	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	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Vitasoy USA Organic Nasoya, Tofu Plus Firm per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B6 than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 7 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 ounces of Oil Roasted Sunflower Seeds have 3.3 times more Iron and 9.4 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 7 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 2.7 times more Calcium and 54.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 8 times more Energy, 15.1 times more Fat, 23.6 times more Saturated Fat, 13.4 times more Carbohydrate, 10.4 times more Sugars, 13.3 times more Fiber and 2.2 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate