Lets compare vitamin content per 14 ounces of Tofu, extra firm, prepared with nigari vs Toasted Sunflower Seeds:
Toasted Sunflower Seed Kernels no Salt contain 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, 26.4 times more Vitamin B9 and more Vitamin C than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Tofu, extra firm, prepared with nigari vs Toasted Sunflower Seeds:
Tofu, extra firm, prepared with nigari has 4.9 times more Calcium and 82.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 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.
Comparison of macro-nutrients per 14 ounces:
Tofu, extra firm, prepared with nigari has 3.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 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.
Both Tofu, extra firm, prepared with nigari as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.