Lets compare vitamin content per 14 ounces of Okara vs Oil Roasted Sunflower Seeds:
Oil Roasted Sunflower Seed Kernels contain 16 times more Vitamin B1, 14 times more Vitamin B2, 41.3 times more Vitamin B3, 78.9 times more Vitamin B5, 6.9 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Okara.
Both Okara 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 Okara vs Oil Roasted Sunflower Seeds:
Okara has 53 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9 times more Copper, 3.3 times more Iron, 4.9 times more Magnesium, 5.1 times more Manganese, 19 times more Phosphorus, 2.3 times more Potassium, 7.4 times more Selenium and 9.3 times more Zinc than Okara.
Both Okara and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Oil Roasted Sunflower Seed Kernels contain 7.8 times more Energy, 29.7 times more Fat, 36.6 times more Saturated Fat, 51.4 times more Omega 6, 1.9 times more Carbohydrate and 5.7 times more Protein than Okara.
Both Okara and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
Both Okara as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.