Lets compare vitamin content per 100 grams of Rye Bread vs Oil Roasted Sunflower Seeds:
Rye Bread has 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 15.8 times more Vitamin B5, 10.6 times more Vitamin B6, 2.1 times more Vitamin B9, 2.8 times more Vitamin C, 110.1 times more Vitamin E and 2.6 times more Vitamin K than Rye Bread.
Both Rye Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
Both Rye Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Rye Bread vs Oil Roasted Sunflower Seeds:
Rye Bread has 201 times more Sodium and 24.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.7 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 9.1 times more Phosphorus, 2.9 times more Potassium, 2.5 times more Selenium and 4.6 times more Zinc than Rye Bread.
Both Rye Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 100 g.
Comparison of macro-nutrients per 100 grams:
Rye Bread has 2.1 times more Carbohydrate and 1.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, 15.5 times more Fat, 11.3 times more Saturated Fat, 1.4 times more Omega 3, 46.3 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Rye Bread.
Both Rye Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.