Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Okara:
Dried Sunflower Seed Kernels have 74 times more Vitamin B1, 17.8 times more Vitamin B2, 83.4 times more Vitamin B3, 12.8 times more Vitamin B5, 11.7 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin C than Okara.
Both Dried Sunflower Seed Kernels as well as Okara have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Sunflower Seeds vs Okara:
Dried Sunflower Seed Kernels have 9 times more Copper, 4 times more Iron, 12.5 times more Magnesium, 4.8 times more Manganese, 11 times more Phosphorus, 3 times more Potassium, 5 times more Selenium and 8.9 times more Zinc than Okara.
While Okara contains 17.3 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Okara have similar amounts of Calcium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels have 7.7 times more Energy, 29.7 times more Fat, 23.1 times more Saturated Fat, 34.6 times more Omega 6, 1.6 times more Carbohydrate and 5.9 times more Protein than Okara.
While Okara contains 1.5 times more Omega 3 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.