Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Light Rye Flour:
Dried Sunflower Seed Kernels have 4.5 times more Vitamin B1, 3.9 times more Vitamin B2, 10.4 times more Vitamin B3, 1.7 times more Vitamin B5, 5.7 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and 42.4 times more Vitamin E than Light Rye Flour.
While Light Rye Flour contains more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Sunflower Seeds vs Light Rye Flour:
Dried Sunflower Seed Kernels have 6 times more Calcium, 8.5 times more Copper, 5.8 times more Iron, 10.2 times more Magnesium, 1.7 times more Manganese, 5.1 times more Phosphorus, 2.9 times more Potassium, 3 times more Selenium and 3.8 times more Zinc than Light Rye Flour.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels have 1.6 times more Energy, 38.7 times more Fat, 29.7 times more Saturated Fat, 46 times more Omega 6, 2.8 times more Sugars and 2.1 times more Protein than Light Rye Flour.
While Light Rye Flour contains 1.4 times more Omega 3 and 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Light Rye Flour have similar amounts of Fiber per 7 oz.
Both Dried Sunflower Seed Kernels as well as Light Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.