Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Pumpernickel Bread:
Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B3, 17.2 times more Vitamin B5, 6.3 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 86.5 times more Vitamin E and 3.9 times more Vitamin K than Pumpernickel Bread.
Both Oil Roasted Sunflower Seed Kernels and Pumpernickel Bread have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
Both Oil Roasted Sunflower Seed Kernels as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Pumpernickel Bread:
Oil Roasted Sunflower Seed Kernels have 1.3 times more Calcium, 6.3 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 6.4 times more Phosphorus, 2.3 times more Potassium, 3.2 times more Selenium and 3.5 times more Zinc than Pumpernickel Bread.
While Pumpernickel Bread contains 198.7 times more Sodium and 24.6 times more Water than Oil Roasted Sunflower Seed Kernels.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels have 2.4 times more Energy, 16.5 times more Fat, 16.2 times more Saturated Fat, 29.9 times more Omega 6, 5.9 times more Sugars, 1.6 times more Fiber and 2.3 times more Protein than Pumpernickel Bread.
While Pumpernickel Bread contains 2.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Pumpernickel Bread have similar amounts of Omega 3 per 100 g.
Both Oil Roasted Sunflower Seed Kernels as well as Pumpernickel Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.