Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tofu Yogurt	Recommended Dietary Allowance
Energy	20.4% 592kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	12.3% 16g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.7% 1.24g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	36% 20g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	1.54% 0.02mg	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	58.5% 234μg	1.5% 6μg	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	1.22% 1.1mg	2.78% 2.5mg	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	242% 36.3mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tofu Yogurt	Recommended Dietary Allowance
Calcium	8.7% 87mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	8.33% 0.075mg	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	53.5% 4.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.1% 77.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Tofu Yogurt:

• Oil Roasted Sunflower Seed Kernels have 5.3 times more Vitamin B1, 14 times more Vitamin B2, 17.2 times more Vitamin B3, 39.6 times more Vitamin B6, 39 times more Vitamin B9 and 117.2 times more Vitamin E than Tofu yogurt.
• While Tofu yogurt contains 2.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Tofu yogurt have similar amounts of Vitamin K per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Tofu Yogurt:

• Oil Roasted Sunflower Seed Kernels have 24.1 times more Copper, 4 times more Iron, 3.2 times more Magnesium, 30 times more Phosphorus, 10.3 times more Potassium, 6 times more Selenium and 16.8 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 1.4 times more Calcium, 11.7 times more Sodium and 50.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 6.3 times more Energy, 28.5 times more Fat, 27.3 times more Saturated Fat, 38 times more Omega 6, 1.4 times more Carbohydrate, 2.5 times more Sugars, 53 times more Fiber and 5.7 times more Protein than Tofu yogurt.
• While Tofu yogurt contains 1.4 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.