Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Toasted Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	42.4% 1228kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	60% 23g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	61% 34g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	11% 0.14mg	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% 472μg	9.43% 37.7μg	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	0.44% 0.4mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	11.3% 113mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	47% 0.42mg	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	169% 13.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	54% 1.24mg	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	328% 2298mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	NA	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Toasted Sunflower Seeds have 5.4 times more Vitamin B1, 4.5 times more Vitamin B2, 41.6 times more Vitamin B3, 64.2 times more Vitamin B5, 11.3 times more Vitamin B6 and 12.5 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Toasted Sunflower Seeds have 8.6 times more Copper, 4.2 times more Iron, 3.5 times more Magnesium, 3.4 times more Manganese, 9.6 times more Phosphorus, 3.3 times more Potassium and 6.4 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 3.5 times more Calcium and 82.9 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 7.9 times more Energy, 13.6 times more Fat, 7.5 times more Saturated Fat, 25.5 times more Omega 6, 7.2 times more Carbohydrate, 12.8 times more Fiber and 1.9 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.1 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.