Lets compare vitamin content per 14 ounces of Multi-grain Bread vs Oil Roasted Sunflower Seeds:
Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B2, 20.7 times more Vitamin B5, 3 times more Vitamin B6, 3.1 times more Vitamin B9, 11 times more Vitamin C, 98.2 times more Vitamin E and 2.2 times more Vitamin K than Multi-grain Bread.
Both Multi-grain Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
Both Multi-grain Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Multi-grain Bread vs Oil Roasted Sunflower Seeds:
Multi-grain Bread has 127 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 5 times more Phosphorus, 2.1 times more Potassium, 2.4 times more Selenium and 3.1 times more Zinc than Multi-grain Bread.
Both Multi-grain Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Multi-grain Bread has 2.5 times more Omega 3, 1.9 times more Carbohydrate, 2.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 12.1 times more Fat, 8.1 times more Saturated Fat, 20.5 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Multi-grain Bread.
Both Multi-grain Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.