Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Pumpernickel Bread:
Dried Sunflower Seed Kernels have 4.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.8 times more Vitamin B5, 10.7 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 83.7 times more Vitamin E than Pumpernickel Bread.
Both Dried Sunflower Seed Kernels and Pumpernickel Bread have similar amounts of Vitamin B2 per 1 kg.
Both Dried Sunflower Seed Kernels as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.
Comparing minerals per 1 kilogram for Sunflower Seeds vs Pumpernickel Bread:
Dried Sunflower Seed Kernels have 6.3 times more Copper, 1.8 times more Iron, 6 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 3.1 times more Potassium, 2.2 times more Selenium and 3.4 times more Zinc than Pumpernickel Bread.
While Pumpernickel Bread contains 66.2 times more Sodium and 8 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Pumpernickel Bread have similar amounts of Calcium per 1 kg.
Comparison of macro-nutrients per 1 kilogram:
Dried Sunflower Seed Kernels have 2.3 times more Energy, 16.6 times more Fat, 10.2 times more Saturated Fat, 20.1 times more Omega 6, 4.9 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Pumpernickel Bread.
While Pumpernickel Bread contains 1.5 times more Omega 3 and 2.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Pumpernickel Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.