Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cooked Wild Rice:
Dried Sunflower Seed Kernels have 28.5 times more Vitamin B1, 4.1 times more Vitamin B2, 6.5 times more Vitamin B3, 7.3 times more Vitamin B5, 10 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and 146.5 times more Vitamin E than Cooked Wild Rice.
Both Dried Sunflower Seed Kernels as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.
Comparing minerals per 5 ounces for Sunflower Seeds vs Cooked Wild Rice:
Dried Sunflower Seed Kernels have 26 times more Calcium, 14.9 times more Copper, 8.8 times more Iron, 10.2 times more Magnesium, 6.9 times more Manganese, 8 times more Phosphorus, 6.4 times more Potassium, 66.3 times more Selenium and 3.7 times more Zinc than Cooked Wild Rice.
While Cooked Wild Rice contains 15.6 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 5 ounces:
Dried Sunflower Seed Kernels have 5.8 times more Energy, 151.4 times more Fat, 90.9 times more Saturated Fat, 193.7 times more Omega 6, 3.6 times more Sugars, 4.8 times more Fiber and 5.2 times more Protein than Cooked Wild Rice.
While Cooked Wild Rice contains 1.6 times more Omega 3 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cooked Wild Rice have similar amounts of Carbohydrate per 5 oz.
Both Dried Sunflower Seed Kernels as well as Cooked Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.