Lets compare vitamin content per 5 ounces of Boiled Rutabagas vs Oil Roasted Sunflower Seeds:
Boiled and Drained Rutabagas have 17.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 6.8 times more Vitamin B2, 5.8 times more Vitamin B3, 44.8 times more Vitamin B5, 7.8 times more Vitamin B6, 15.6 times more Vitamin B9, 151.4 times more Vitamin E and 15.5 times more Vitamin K than Boiled and Drained Rutabagas.
Both Boiled and Drained Rutabagas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Boiled Rutabagas vs Oil Roasted Sunflower Seeds:
Boiled and Drained Rutabagas have 59.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 62.2 times more Copper, 23.8 times more Iron, 12.7 times more Magnesium, 21.4 times more Manganese, 27.8 times more Phosphorus, 2.2 times more Potassium, 111.7 times more Selenium and 43.4 times more Zinc than Boiled and Drained Rutabagas.
Comparison of macro-nutrients per 5 ounces:
Boiled and Drained Rutabagas have 1.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 19.7 times more Energy, 285 times more Fat, 243.7 times more Saturated Fat, 1.4 times more Omega 3, 900.2 times more Omega 6, 3.3 times more Carbohydrate, 5.9 times more Fiber and 21.6 times more Protein than Boiled and Drained Rutabagas.
Both Boiled and Drained Rutabagas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.