Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:
Dried Sunflower Seed Kernels have 8.8 times more Vitamin B1, 2 times more Vitamin B2, 3.9 times more Vitamin B3, 5.1 times more Vitamin B5, 6.1 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 293.1 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
While Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 36.7 times more Vitamin A than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.
Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:
Dried Sunflower Seed Kernels have 1.3 times more Calcium, 22 times more Copper, 2.5 times more Iron, 13.5 times more Magnesium, 3 times more Manganese, 8.3 times more Phosphorus, 9.1 times more Potassium, 33.1 times more Selenium and 8.8 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
While Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 12.3 times more Sodium and 16.2 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels have 6.1 times more Energy, 42.5 times more Fat, 23.3 times more Saturated Fat, 4.3 times more Omega 3, 56.5 times more Omega 6, 4.3 times more Fiber and 8.8 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
While Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 2.4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have similar amounts of Carbohydrate per 14 oz.
Both Dried Sunflower Seed Kernels as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.