Comparing Nutrients in 100 grams Sunflower Seeds VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Sunflower Seeds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	20% 584kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	4.5% 1.45g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	29.2% 4.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	3.38% 4.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	37% 20.8g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	5.92% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	3% 0.039mg	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	56.8% 227μg	5.5% 22μg	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	1.56% 1.4mg	0.33% 0.3mg	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	234% 35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	7.8% 78mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	36.4% 0.33mg	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	65.6% 5.25mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	45.7% 1.05mg	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	94% 660mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	30.5% 17μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	1.92% 71g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Hard Tofu, prepared with nigari:

• Dried Sunflower Seed Kernels have 35.2 times more Vitamin B1, 4.6 times more Vitamin B2, 13 times more Vitamin B3, 30.5 times more Vitamin B5, 34.5 times more Vitamin B6, 10.3 times more Vitamin B9 and 4.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Dried Sunflower Seed Kernels as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Hard Tofu, prepared with nigari:

• Dried Sunflower Seed Kernels have 5.5 times more Copper, 1.9 times more Iron, 6.1 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium, 3.2 times more Selenium and 3 times more Zinc than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 4.4 times more Calcium and 15 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 4 times more Energy, 5.2 times more Fat, 3.1 times more Saturated Fat, 4.6 times more Omega 6, 4.6 times more Carbohydrate, 14.3 times more Fiber and 1.6 times more Protein than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 11.1 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.