Lets compare vitamin content per 1 pound of Sunflower Seeds vs Tofu, extra firm, prepared with nigari:
Dried Sunflower Seed Kernels have 30.8 times more Vitamin B1, 7.4 times more Vitamin B2, 34.6 times more Vitamin B3, 1.3 times more Vitamin B5, 16.2 times more Vitamin B6, 25.2 times more Vitamin B9, more Vitamin C and 3517 times more Vitamin E than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Sunflower Seeds vs Tofu, extra firm, prepared with nigari:
Dried Sunflower Seed Kernels have 9 times more Copper, 2.6 times more Iron, 9.3 times more Magnesium, 2.9 times more Manganese, 5.9 times more Phosphorus, 5 times more Potassium, 4.1 times more Selenium and 4.7 times more Zinc than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 3.6 times more Calcium and 17.4 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 1 pound:
Dried Sunflower Seed Kernels have 7 times more Energy, 9.8 times more Fat, 4.8 times more Saturated Fat, 9.7 times more Omega 6, 16.9 times more Carbohydrate, 3.7 times more Sugars, 8.6 times more Fiber and 2.1 times more Protein than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 4.4 times more Omega 3 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.