Lets compare vitamin content per 5 ounces of Rye Bread vs Sunflower Seeds:
Rye Bread has more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 2.2 times more Vitamin B3, 2.6 times more Vitamin B5, 17.9 times more Vitamin B6, 2.1 times more Vitamin B9, 3.5 times more Vitamin C and 106.6 times more Vitamin E than Rye Bread.
Both Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
Both Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Rye Bread vs Sunflower Seeds:
Rye Bread has 67 times more Sodium and 7.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.7 times more Copper, 1.9 times more Iron, 8.1 times more Magnesium, 2.4 times more Manganese, 5.3 times more Phosphorus, 3.9 times more Potassium, 1.7 times more Selenium and 4.4 times more Zinc than Rye Bread.
Both Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Rye Bread has 2.4 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 15.6 times more Fat, 7.1 times more Saturated Fat, 31.2 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Rye Bread.
Both Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
Both Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.