Comparing Nutrients in 100 grams Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.7% 78kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.64% 1.47g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	27.6% 36g	130g per day for Men 19-50 years
Sugars	0.83% 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	2.37% 0.9g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	16% 9.04g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	58% 0.75mg	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	4.75% 19μg	55.5% 222μg	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	0.22% 0.2mg	1.44% 1.3mg	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	0.067% 0.01mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	20% 201mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	190% 1.7mg	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	20% 1.6mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	86% 1.98mg	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	17.3% 121mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	2.24% 83g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Sunflower Seed Flour per 100 g

Compare the macro and micronutrient content in 100 g of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 100 g of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Sunflower Seed Flour:

• 100 g of Partially Defatted Sunflower Seed Flour contain 53.1 times more Vitamin B1, 4.2 times more Vitamin B2, 72.4 times more Vitamin B3, 60 times more Vitamin B5, 10.6 times more Vitamin B6 and 11.7 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 100 grams of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Sunflower Seed Flour:

• 100 grams of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.8 times more Calcium, 2.2 times more Potassium and 11.1 times more Water than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 8 times more Copper, 4.1 times more Iron, 9.4 times more Magnesium, 3.2 times more Manganese, 5.7 times more Phosphorus, 5.9 times more Selenium and 6 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 2.6 times more Fat, 5.7 times more Saturated Fat, 83.5 times more Omega 3 and 1.7 times more Omega 6 than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 4.2 times more Energy, 12.6 times more Carbohydrate, 5.8 times more Fiber and 5.3 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3