Lets compare vitamin content per 5 ounces of Okara vs Roasted Sunflower Seeds:
Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 12.3 times more Vitamin B2, 70.4 times more Vitamin B3, 80 times more Vitamin B5, 7 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin C than Okara.
Both Okara as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Okara vs Roasted Sunflower Seeds:
Okara has 68 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 9.2 times more Copper, 2.9 times more Iron, 5 times more Magnesium, 5.2 times more Manganese, 19.3 times more Phosphorus, 4 times more Potassium, 7.5 times more Selenium and 9.4 times more Zinc than Okara.
Both Okara and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Okara has 1.3 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Energy, 28.8 times more Fat, 27 times more Saturated Fat, 49.2 times more Omega 6, 2 times more Carbohydrate and 5.5 times more Protein than Okara.
Both Okara as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.