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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 Nutrient 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 .28 .17 .05 .03 Sesame Seeds 27.41 .64 1.62 4.12 2.20 Almonds 8.22 7.42 2.24 1.22 .95 Walnuts 27.78 .83 1.30 .83 .88 Pecans 6.24 1.04 1.70 .72 1.28 Hazelnuts 32.04 4.31 1.13 1.33 .70 Source: United States Department of Agriculture (USDA) Nutrient Data Laboratory. Note: All values rounded to two decimal places. copyright ©2010 National Sunflower Association