Lets compare vitamin content per 7 ounces of Light Rye Flour vs Oil Roasted Sunflower Seeds:
Light Rye Flour has 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 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.
Both Light Rye Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.
Both Light Rye Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Light Rye Flour vs Oil Roasted Sunflower Seeds:
Oil Roasted Sunflower Seed Kernels contain 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 7 ounces:
Light Rye Flour has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 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.
Both Light Rye Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
Both Light Rye Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.