Lets compare vitamin content per 5 ounces of Pumpernickel Bread vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 4.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.8 times more Vitamin B5, 10.7 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 83.7 times more Vitamin E than Pumpernickel Bread.
Both Pumpernickel Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
Both Pumpernickel Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.
Comparing minerals per 5 ounces for Pumpernickel Bread vs Sunflower Seeds:
Pumpernickel Bread has 66.2 times more Sodium and 8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.3 times more Copper, 1.8 times more Iron, 6 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 3.1 times more Potassium, 2.2 times more Selenium and 3.4 times more Zinc than Pumpernickel Bread.
Both Pumpernickel Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Pumpernickel Bread has 1.5 times more Omega 3 and 2.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 16.6 times more Fat, 10.2 times more Saturated Fat, 20.1 times more Omega 6, 4.9 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Pumpernickel Bread.
Both Pumpernickel Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.