Lets compare vitamin content per 5 ounces of Canola Oil vs Sunflower Seeds:
Canola Oil has more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Canola Oil.
Both Canola Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Canola Oil vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Canola Oil.
Comparison of macro-nutrients per 5 ounces:
Canola Oil has 1.5 times more Energy, 1.9 times more Fat, 1.7 times more Saturated Fat and 152.3 times more Omega 3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
Both Canola Oil and Dried Sunflower Seed Kernels have similar amounts of Omega 6 per 5 oz.
Both Canola Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.