Comparing Nutrients in 500 calories Oil Roasted Sunflower SeedsVS Hard Tofu, prepared with nigari
Weight per 500 calories
Oil Roasted Sunflower Seeds
84.5g
Hard Tofu, prepared with nigari
345g
Oil Roasted Sunflower Seeds have 4.1 times more energy per 100g than Hard Tofu, prepared with nigari. It has very high energy density when compared to other foods. Hard Tofu, prepared with nigari having average energy density.
Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Hard Tofu, prepared with nigari?
Oil Roasted Sunflower Seeds VS Hard Tofu, Prepared With Nigari Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Hard Tofu, prepared with nigari?
Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Hard Tofu, prepared with nigari:
500 calories of Oil Roasted Sunflower Seeds have 1.9 times more Vitamin B1, 1.6 times more Vitamin B3, 45.9 times more Vitamin B5, 5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Hard Tofu, prepared with nigari.
Both Oil Roasted Sunflower Seeds and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B2 per 500 calories.
500 calories of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
Both Oil Roasted Sunflower Seed Kernels as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Hard Tofu, prepared with nigari:
500 calories of Oil Roasted Sunflower Seeds have 1.3 times more Copper and 1.2 times more Phosphorus than Hard Tofu, prepared with nigari.
While 500 kcal of Hard Tofu, prepared with nigari contain 16.2 times more Calcium, 2.6 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Hard Tofu, prepared with nigari contain similar levels of Potassium and Selenium per 500 calories.
500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Oil Roasted Sunflower Seeds have 1.3 times more Fat, 1.7 times more Omega 6, 1.3 times more Carbohydrate and 4.3 times more Fiber than Hard Tofu, prepared with nigari.
While 500 kcal of Hard Tofu, prepared with nigari contain 33.6 times more Omega 3 and 2.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Hard Tofu, prepared with nigari offer comparable quantities of Energy and Saturated Fat per 500 calories.
500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
500 calories of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber