Lets compare vitamin content per 5 ounces of Tofu, extra firm, prepared with nigari vs Oil Roasted Sunflower Seeds:
Oil Roasted Sunflower Seed Kernels contain 6.7 times more Vitamin B1, 5.8 times more Vitamin B2, 17.1 times more Vitamin B3, 8.2 times more Vitamin B5, 9.5 times more Vitamin B6, 26 times more Vitamin B9, more Vitamin C and 3633 times more Vitamin E than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 5 oz.
Both Tofu, extra firm, prepared with nigari as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Tofu, extra firm, prepared with nigari vs Oil Roasted Sunflower Seeds:
Tofu, extra firm, prepared with nigari has 3.2 times more Calcium and 53.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese, 10.3 times more Phosphorus, 3.7 times more Potassium, 6 times more Selenium and 4.9 times more Zinc than Tofu, extra firm, prepared with nigari.
Comparison of macro-nutrients per 5 ounces:
Tofu, extra firm, prepared with nigari has 3.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.1 times more Energy, 9.8 times more Fat, 7.7 times more Saturated Fat, 14.3 times more Omega 6, 19.4 times more Carbohydrate, 4.4 times more Sugars, 10.6 times more Fiber and 2 times more Protein than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.