Lets compare vitamin content per 14 ounces of Mori-nu firm silken tofu vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 14.7 times more Vitamin B1, 8.7 times more Vitamin B2, 33.7 times more Vitamin B3, 122.3 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.
Comparing minerals per 14 ounces for Mori-nu firm silken tofu vs Sunflower Seeds:
Mori-nu silken tofu, firm has 4 times more Sodium and 18.5 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 8.9 times more Copper, 5.1 times more Iron, 12 times more Magnesium, 7.3 times more Phosphorus, 3.3 times more Potassium and 8.2 times more Zinc than Mori-nu silken tofu, firm.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels contain 9.4 times more Energy, 19.1 times more Fat, 11 times more Saturated Fat, 8.3 times more Carbohydrate, 2.1 times more Sugars, 86 times more Fiber and 3 times more Protein than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.