Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cooked Brown Rice:
Dried Sunflower Seed Kernels have 14.5 times more Vitamin B1, 29.6 times more Vitamin B2, 6.3 times more Vitamin B3, 2.9 times more Vitamin B5, 9 times more Vitamin B6, 56.8 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
Both Dried Sunflower Seed Kernels as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Sunflower Seeds vs Cooked Brown Rice:
Dried Sunflower Seed Kernels have 7.8 times more Calcium, 22.2 times more Copper, 9.9 times more Iron, 7.4 times more Magnesium, 1.8 times more Manganese, 8.6 times more Phosphorus, 8.2 times more Potassium and 8.1 times more Zinc than Cooked Medium-grain Brown Rice.
While Cooked Medium-grain Brown Rice contains 15.4 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels have 5.2 times more Energy, 62 times more Fat, 27 times more Saturated Fat, 4.6 times more Omega 3, 81.4 times more Omega 6, 4.8 times more Fiber and 9 times more Protein than Cooked Medium-grain Brown Rice.
Both Dried Sunflower Seed Kernels and Cooked Medium-grain Brown Rice have similar amounts of Carbohydrate per 7 oz.
Both Dried Sunflower Seed Kernels as well as Cooked Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.