Lets compare vitamin content per 14 ounces of Medium Rye flour vs Roasted Sunflower Seeds:
Medium Rye flour has 2.7 times more Vitamin B1 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 14.3 times more Vitamin B5, 3 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C and 18.3 times more Vitamin E than Medium Rye flour.
Both Medium Rye flour as well as Dry Roasted 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 Medium Rye flour vs Roasted Sunflower Seeds:
Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Calcium, 5.5 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 5.1 times more Phosphorus, 2.3 times more Potassium, 5.5 times more Selenium and 2.4 times more Zinc than Medium Rye flour.
Both Medium Rye flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Medium Rye flour has 1.4 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 32.8 times more Fat, 29 times more Saturated Fat, 54.8 times more Omega 6, 2.5 times more Sugars and 1.8 times more Protein than Medium Rye flour.
Both Medium Rye flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
Both Medium Rye flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.