Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	20% 582kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	1% 1.3g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	0.28% 0.2g	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	29.2% 11g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	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	59.3% 237μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	98% 2.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26% 157IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	7% 70mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	47.5% 3.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	NA	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	NA	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	NA	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Dry Roasted Sunflower Seed Kernels no Salt have 5 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 Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Iron and 6.4 times more Phosphorus than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 2.6 times more Calcium, 11.3 times more Sodium and 72.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.8 times more Energy, 29.3 times more Fat, 26.1 times more Saturated Fat, 18.5 times more Carbohydrate, 13.7 times more Sugars, 18.5 times more Fiber and 2.3 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.