Lets compare vitamin content per 5 ounces of Hard Tofu, prepared with nigari vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 35.2 times more Vitamin B1, 4.6 times more Vitamin B2, 13 times more Vitamin B3, 30.5 times more Vitamin B5, 34.5 times more Vitamin B6, 10.3 times more Vitamin B9 and 4.7 times more Vitamin C than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Hard Tofu, prepared with nigari vs Sunflower Seeds:
Hard Tofu, prepared with nigari has 4.4 times more Calcium and 15 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.5 times more Copper, 1.9 times more Iron, 6.1 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium, 3.2 times more Selenium and 3 times more Zinc than Hard Tofu, prepared with nigari.
Comparison of macro-nutrients per 5 ounces:
Hard Tofu, prepared with nigari has 11.1 times more Omega 3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4 times more Energy, 5.2 times more Fat, 3.1 times more Saturated Fat, 4.6 times more Omega 6, 4.6 times more Carbohydrate, 14.3 times more Fiber and 1.6 times more Protein than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.