Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Multi-grain Bread:
Dried Sunflower Seed Kernels have 5.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 5.1 times more Vitamin B6, 3 times more Vitamin B9, 14 times more Vitamin C and 95.1 times more Vitamin E than Multi-grain Bread.
While Multi-grain Bread contains more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Sunflower Seeds vs Multi-grain Bread:
Dried Sunflower Seed Kernels have 6.4 times more Copper, 2.1 times more Iron, 4.2 times more Magnesium, 2.9 times more Phosphorus, 2.8 times more Potassium, 1.6 times more Selenium and 2.9 times more Zinc than Multi-grain Bread.
While Multi-grain Bread contains 1.3 times more Calcium and 42.3 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Multi-grain Bread have similar amounts of Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels have 2.2 times more Energy, 12.2 times more Fat, 5.1 times more Saturated Fat, 13.8 times more Omega 6 and 1.6 times more Protein than Multi-grain Bread.
While Multi-grain Bread contains 3.4 times more Omega 3, 2.2 times more Carbohydrate and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Multi-grain Bread have similar amounts of Fiber per 14 oz.
Both Dried Sunflower Seed Kernels as well as Multi-grain Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.