Lets compare vitamin content per 14 ounces of Commercial Whole-wheat Bread vs Oil Roasted Sunflower Seeds:
Commercially Prepared Whole-wheat Bread has 1.2 times more Vitamin B1 and 2.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 10.7 times more Vitamin B5, 3.7 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and 13.7 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
Both Commercially Prepared Whole-wheat Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
Both Commercially Prepared Whole-wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Commercial Whole-wheat Bread vs Oil Roasted Sunflower Seeds:
Commercially Prepared Whole-wheat Bread has 1.9 times more Calcium, 151.7 times more Sodium and 25.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 5.4 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium and 2.9 times more Zinc than Commercially Prepared Whole-wheat Bread.
Both Commercially Prepared Whole-wheat Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Commercially Prepared Whole-wheat Bread has 1.7 times more Omega 3, 1.9 times more Carbohydrate, 1.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, 14.7 times more Fat, 9.8 times more Saturated Fat, 23.7 times more Omega 6, 1.8 times more Fiber and 1.6 times more Protein than Commercially Prepared Whole-wheat Bread.
Both Commercially Prepared Whole-wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.