Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Light Rye Flour:
Oil Roasted Sunflower Seed Kernels have 3.1 times more Vitamin B2, 5.2 times more Vitamin B3, 10.4 times more Vitamin B5, 3.4 times more Vitamin B6, 10.2 times more Vitamin B9, more Vitamin C and 43.8 times more Vitamin E than Light Rye Flour.
While Light Rye Flour contains 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Light Rye Flour have similar amounts of Vitamin B1 per 14 oz.
Both Oil Roasted Sunflower Seed Kernels as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Light Rye Flour:
Oil Roasted Sunflower Seed Kernels have 6.7 times more Calcium, 8.5 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 8.8 times more Phosphorus, 2.2 times more Potassium, 4.4 times more Selenium and 3.9 times more Zinc than Light Rye Flour.
Comparison of macro-nutrients per 14 ounces:
Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 38.6 times more Fat, 47.1 times more Saturated Fat, 68.3 times more Omega 6, 3.3 times more Sugars, 1.3 times more Fiber and 2 times more Protein than Light Rye Flour.
While Light Rye Flour contains 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Light Rye Flour have similar amounts of Omega 3 per 14 oz.
Both Oil Roasted Sunflower Seed Kernels as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.