Lets compare vitamin content per 7 ounces of Okra vs Sunflower Seeds:
Raw Okra has 12 times more Vitamin A, 16.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.4 times more Vitamin B1, 5.9 times more Vitamin B2, 8.3 times more Vitamin B3, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 130.3 times more Vitamin E than Raw Okra.
Both Raw Okra as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Okra vs Sunflower Seeds:
Raw Okra has 18.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 16.5 times more Copper, 8.5 times more Iron, 5.7 times more Magnesium, 2.5 times more Manganese, 10.8 times more Phosphorus, 2.2 times more Potassium, 75.7 times more Selenium and 8.6 times more Zinc than Raw Okra.
Both Raw Okra and Dried Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels contain 17.7 times more Energy, 270.8 times more Fat, 171.3 times more Saturated Fat, 60 times more Omega 3, 886.5 times more Omega 6, 2.7 times more Carbohydrate, 1.8 times more Sugars, 2.7 times more Fiber and 10.8 times more Protein than Raw Okra.
Both Raw Okra as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.