Lets compare vitamin content per 100 grams of Light Rye Flour vs Sunflower Seeds:
Light Rye Flour has more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.5 times more Vitamin B1, 3.9 times more Vitamin B2, 10.4 times more Vitamin B3, 1.7 times more Vitamin B5, 5.7 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and 42.4 times more Vitamin E than Light Rye Flour.
Both Light Rye Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Light Rye Flour vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 6 times more Calcium, 8.5 times more Copper, 5.8 times more Iron, 10.2 times more Magnesium, 1.7 times more Manganese, 5.1 times more Phosphorus, 2.9 times more Potassium, 3 times more Selenium and 3.8 times more Zinc than Light Rye Flour.
Comparison of macro-nutrients per 100 grams:
Light Rye Flour has 1.4 times more Omega 3 and 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 38.7 times more Fat, 29.7 times more Saturated Fat, 46 times more Omega 6, 2.8 times more Sugars and 2.1 times more Protein than Light Rye Flour.
Both Light Rye Flour and Dried Sunflower Seed Kernels have similar amounts of Fiber per 100 g.
Both Light Rye Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.