Lets compare vitamin content per 100 grams of Medium Rye flour vs Oil Roasted Sunflower Seeds:
Medium Rye flour has 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 14.1 times more Vitamin B5, 3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 25.4 times more Vitamin E than Medium Rye flour.
Both Medium Rye flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 g.
Both Medium Rye flour 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 Medium Rye flour vs Oil Roasted Sunflower Seeds:
Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, 5.5 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 5.1 times more Phosphorus, 1.3 times more Potassium, 5.4 times more Selenium and 2.4 times more Zinc than Medium Rye flour.
Both Medium Rye flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 100 g.
Comparison of macro-nutrients per 100 grams:
Medium Rye flour has 1.2 times more Omega 3 and 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 33.8 times more Fat, 39.3 times more Saturated Fat, 57.2 times more Omega 6, 2.8 times more Sugars and 1.8 times more Protein than Medium Rye flour.
Both Medium Rye flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 100 g.
Both Medium Rye flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.