Lets compare vitamin content per 14 ounces of Rye Bread vs Toasted Sunflower Seeds:
Rye Bread has 1.3 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 16 times more Vitamin B5, 10.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 3.5 times more Vitamin C than Rye Bread.
Both Rye Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
Both Rye Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Rye Bread vs Toasted Sunflower Seeds:
Rye Bread has 1.3 times more Calcium, 201 times more Sodium and 37.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 9.9 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium and 4.6 times more Zinc than Rye Bread.
Comparison of macro-nutrients per 14 ounces:
Rye Bread has 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 17.2 times more Fat, 9.5 times more Saturated Fat, 1.3 times more Omega 3, 50.6 times more Omega 6, 2 times more Fiber and 2 times more Protein than Rye Bread.
Both Rye Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.