Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Tofu, extra firm, prepared with nigari
Weight per 500 calories
Roasted Sunflower Seeds
86g
Tofu, extra firm, prepared with nigari
602g
Roasted Sunflower Seeds have 7 times more energy per 100g than Tofu, extra firm, prepared with nigari. It has very high energy density when compared to other foods. Tofu, extra firm, prepared with nigari having average energy density.
Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Tofu, extra firm, prepared with nigari?
Roasted Sunflower Seeds VS Tofu, Extra Firm, Prepared With Nigari Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Tofu, extra firm, prepared with nigari?
Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Tofu, extra firm, prepared with nigari:
500 calories of Roasted Sunflower Seeds have 4.2 times more Vitamin B3, 1.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 372.2 times more Vitamin E than Tofu, extra firm, prepared with nigari.
While 500 kcal of Tofu, extra firm, prepared with nigari contain 3.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 7.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B5 per 500 calories.
500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin K
500 calories of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin E
Both Dry Roasted 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 500 calories.
Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Tofu, extra firm, prepared with nigari:
500 calories of Roasted Sunflower Seeds have 1.3 times more Copper and 1.5 times more Phosphorus than Tofu, extra firm, prepared with nigari.
While 500 kcal of Tofu, extra firm, prepared with nigari contain 28.2 times more Calcium, 3.8 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 1.4 times more Zinc and 481 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Tofu, extra firm, prepared with nigari contain similar levels of Potassium and Selenium per 500 calories.
500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Roasted Sunflower Seeds have 1.4 times more Fat, 2 times more Omega 6, 2.9 times more Carbohydrate and 1.6 times more Fiber than Tofu, extra firm, prepared with nigari.
While 500 kcal of Tofu, extra firm, prepared with nigari contain 26.5 times more Omega 3 and 3.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Tofu, extra firm, prepared with nigari offer comparable quantities of Energy and Saturated Fat per 500 calories.
500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
500 calories of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate