Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Pomegranates:
Dried Sunflower Seed Kernels have 22.1 times more Vitamin B1, 6.7 times more Vitamin B2, 28.4 times more Vitamin B3, 3 times more Vitamin B5, 17.9 times more Vitamin B6, 6 times more Vitamin B9 and 58.6 times more Vitamin E than Raw Pomegranates.
While Raw Pomegranates contain 7.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Sunflower Seeds vs Pomegranates:
Dried Sunflower Seed Kernels have 7.8 times more Calcium, 11.4 times more Copper, 17.5 times more Iron, 27.1 times more Magnesium, 16.4 times more Manganese, 18.3 times more Phosphorus, 2.7 times more Potassium, 106 times more Selenium and 14.3 times more Zinc than Raw Pomegranates.
While Raw Pomegranates contain 16.5 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels have 7 times more Energy, 44 times more Fat, 37.1 times more Saturated Fat, more Omega 3, 291.8 times more Omega 6, 2.2 times more Fiber and 12.4 times more Protein than Raw Pomegranates.
While Raw Pomegranates contain 5.2 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Pomegranates have similar amounts of Carbohydrate per 7 oz.
Both Dried Sunflower Seed Kernels as well as Raw Pomegranates have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.