Nutrient Comparison: Oil Roasted Sunflower Seeds VS Hard Tofu, prepared with nigari per 7 oz
Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Hard Tofu, prepared with nigari:
- 7 ounces of Oil Roasted Sunflower Seeds have 7.6 times more Vitamin B1, 3.6 times more Vitamin B2, 6.5 times more Vitamin B3, 187.6 times more Vitamin B5, 20.3 times more Vitamin B6 and 10.6 times more Vitamin B9 than Hard Tofu, prepared with nigari.
- 7 ounces 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 seven ounces.
Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Hard Tofu, prepared with nigari:
- 7 ounces of Oil Roasted Sunflower Seeds have 5.5 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 3.3 times more Potassium, 4.7 times more Selenium and 3.1 times more Zinc than Hard Tofu, prepared with nigari.
- While 7 oz of Hard Tofu, prepared with nigari contain 4 times more Calcium than Oil Roasted Sunflower Seed Kernels.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Oil Roasted Sunflower Seeds have 4.1 times more Energy, 5.1 times more Fat, 4.9 times more Saturated Fat, 6.9 times more Omega 6, 5.2 times more Carbohydrate, 17.7 times more Fiber and 1.6 times more Protein than Hard Tofu, prepared with nigari.
- While 7 oz of Hard Tofu, prepared with nigari contain 8.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
- 7 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber