Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Hard Tofu, prepared with nigari:
Dried Sunflower Seed Kernels have 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 Dried Sunflower Seed Kernels as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Sunflower Seeds vs Hard Tofu, prepared with nigari:
Dried Sunflower Seed Kernels have 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.
While Hard Tofu, prepared with nigari contains 4.4 times more Calcium and 15 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 1 kilogram:
Dried Sunflower Seed Kernels have 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.
While Hard Tofu, prepared with nigari contains 11.1 times more Omega 3 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.