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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.06% 147kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.6% 3.4g	31.4% 41g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	NA	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	4.18% 1.6g	60% 23g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	123% 1.6mg	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	NA	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	118% 2.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.4% 200IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47% 470mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	NA	404% 3.64mg	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	32.2% 2.58mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	NA	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	34.3% 240mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	NA	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.53% 168g	0.054% 2g	3700g per day for Men 19-50 years

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B6 than Vitasoy USA Organic Nasoya, Tofu Plus Firm.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 4.2 times more Calcium and 84.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Iron and 9.6 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Firm.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 8.4 times more Energy, 16.7 times more Fat, 19.8 times more Saturated Fat, 12 times more Carbohydrate, 14.4 times more Fiber and 1.9 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.