Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Dark Rye Flour:
Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 12.9 times more Vitamin E than Dark Rye Flour.
While Dark Rye Flour contains 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Sunflower Seeds vs Dark Rye Flour:
Dried Sunflower Seed Kernels have 2.1 times more Calcium, 3.2 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 2.9 times more Selenium than Dark Rye Flour.
While Dark Rye Flour contains 3.1 times more Manganese than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Dark Rye Flour have similar amounts of Iron, Potassium and Zinc per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Dried Sunflower Seed Kernels have 1.8 times more Energy, 23.2 times more Fat, 16.6 times more Saturated Fat, 25.6 times more Omega 6 and 1.3 times more Protein than Dark Rye Flour.
While Dark Rye Flour contains 2.5 times more Omega 3, 3.4 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Dark Rye Flour have similar amounts of Sugars per 5 oz.
Both Dried Sunflower Seed Kernels as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.