Nutrient Comparison: Toasted Sunflower Seeds VS Tofu, extra firm, prepared with nigari per 14 oz
Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Tofu, extra firm, prepared with nigari:
- 14 ounces of Toasted Sunflower Seeds have 6.8 times more Vitamin B1, 5.9 times more Vitamin B2, 17.4 times more Vitamin B3, 8.4 times more Vitamin B5, 9.7 times more Vitamin B6 and 26.4 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
- 14 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3
- Both Toasted Sunflower Seed Kernels no Salt as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Tofu, extra firm, prepared with nigari:
- 14 ounces of Toasted Sunflower Seeds have 9.2 times more Copper, 3.3 times more Iron, 3.7 times more Magnesium, 3.2 times more Manganese, 10.4 times more Phosphorus, 3.8 times more Potassium and 5 times more Zinc than Tofu, extra firm, prepared with nigari.
- While 14 oz of Tofu, extra firm, prepared with nigari contain 4.9 times more Calcium and 82.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Toasted Sunflower Seeds have 7.5 times more Energy, 10.8 times more Fat, 6.5 times more Saturated Fat, 15.7 times more Omega 6, 17.4 times more Carbohydrate, 11.5 times more Fiber and 1.7 times more Protein than Tofu, extra firm, prepared with nigari.
- While 14 oz of Tofu, extra firm, prepared with nigari contain 3.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
- 14 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate