National Sunflower Association : Comparison to Other Seeds, Nuts & Fruits

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	Health and Nutrition > Comparison to Other Seeds, Nuts & Fruits

Comparison to Other Seeds, Nuts & Fruits

Sunflower kernel is a wonderful source of the many vitamins, minerals, good fats, and antioxidants that are needed to keep our bodies healthy.

The following table displays the nutrient comparison of sunflower kernels to other seeds, nuts, and fruits per 1 ounce serving. As evidenced by the table's contents, sunflower kernels are a wonderful source of the many vitamins, minerals, good fats, and antioxidants that are needed to keep our bodies healthy.

Nutrient Comparison of Sunflower Kernels to Other Seeds, Nuts, and Fruits per 1 oz. Serving
	Folate (mcg)	Vitamin E (mg)	Selenium (mcg)	Iron (mg)	Zinc (mg)
Sunflower Kernels	64.46	11.34	16.87	1.92	1.43
Blueberries	1.81	0.28	0.17	0.05	0.03
Sesame Seeds	27.41	0.64	1.62	4.12	2.20
Almonds	8.22	7.42	2.24	1.22	0.95
Walnuts	27.78	0.83	1.30	0.83	0.88
Pecans	6.24	1.04	1.70	0.72	1.28
Hazelnuts	32.04	4.31	1.13	1.33	0.70
Source: United States Department of Agriculture (USDA) Nutrient Data Laboratory. Note: All values rounded to two decimal places.