Lets compare vitamin content per 100 grams of Hard Tofu, prepared with nigari vs Oil Roasted Sunflower Seeds:
Oil Roasted Sunflower Seed Kernels contain 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, 10.6 times more Vitamin B9 and 3.7 times more Vitamin C than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Hard Tofu, prepared with nigari vs Oil Roasted Sunflower Seeds:
Hard Tofu, prepared with nigari has 4 times more Calcium and 46.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 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.
Comparison of macro-nutrients per 100 grams:
Hard Tofu, prepared with nigari has 8.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 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.
Both Hard Tofu, prepared with nigari as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.