Lets compare vitamin content per 1 pound of Sunflower Seeds vs Medium Rye flour:
Dried Sunflower Seed Kernels have 5.2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.8 times more Vitamin B3, 2.3 times more Vitamin B5, 5 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C and 24.6 times more Vitamin E than Medium Rye flour.
While Medium Rye flour contains more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Sunflower Seeds vs Medium Rye flour:
Dried Sunflower Seed Kernels have 3.3 times more Calcium, 5.4 times more Copper, 2.1 times more Iron, 5.2 times more Magnesium, 2.9 times more Phosphorus, 1.7 times more Potassium, 3.7 times more Selenium and 2.3 times more Zinc than Medium Rye flour.
Both Dried Sunflower Seed Kernels and Medium Rye flour have similar amounts of Manganese per 1 lb.
Comparison of macro-nutrients per 1 pound:
Dried Sunflower Seed Kernels have 1.7 times more Energy, 33.9 times more Fat, 24.8 times more Saturated Fat, 38.5 times more Omega 6, 2.4 times more Sugars and 1.9 times more Protein than Medium Rye flour.
While Medium Rye flour contains 1.6 times more Omega 3, 3.8 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Medium Rye flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.