Lets compare vitamin content per 100 grams of Pomegranates vs Sunflower Seeds:
Raw Pomegranates have 7.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Raw Pomegranates as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Pomegranates vs Sunflower Seeds:
Raw Pomegranates have 16.5 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Comparison of macro-nutrients per 100 grams:
Raw Pomegranates have 5.2 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Raw Pomegranates and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 100 g.
Both Raw Pomegranates as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.