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#13 Sunflower Seeds

top40 sunflower
Sunflower seed kernels, dried
Nutritional value per 100 g (3.5 oz)
Energy 2,445 kJ (584 kcal)
20 g
Sugars 2.62 g
Dietary fiber 8.6 g
51.46 g
Saturated 4.455 g
Monounsaturated 18.528 g
Polyunsaturated 23.137 g
20.78 g
Vitamins
Thiamine (B1)
(129%)

1.48 mg

Riboflavin (B2)
(30%)

0.355 mg

Niacin (B3)
(56%)

8.335 mg

Pantothenic acid (B5)
(23%)

1.13 mg

Vitamin B6
(103%)

1.345 mg

Folate (B9)
(57%)

227 μg

Choline
(11%)

55.1 mg

Vitamin C
(2%)

1.4 mg

Vitamin E
(234%)

35.17 mg

Minerals
Calcium
(8%)

78 mg

Iron
(40%)

5.25 mg

Magnesium
(92%)

325 mg

Manganese
(93%)

1.95 mg

Phosphorus
(94%)

660 mg

Potassium
(14%)

645 mg

Sodium
(1%)

9 mg

Zinc
(53%)

5 mg

Other constituents
Water 4.7 g

Percentages are roughly approximated using US recommendations for adults.

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#14 Pine Nuts

top40 pine nut
Nuts, pine nuts, shelled, dried
Nutritional value per 100 g (3.5 oz)
Energy 2,815 kJ (673 kcal)
13.1 g
Starch 1.4 g
Sugars 3.6 g
Dietary fiber 3.7 g
68.4 g
Saturated 4.9 g
Monounsaturated 18.7 g
Polyunsaturated 34.1 g
13.7 g
Vitamins
Vitamin A equiv.

(0%)

1 μg

(0%)

17 μg

Thiamine (B1)
(35%)

0.4 mg

Riboflavin (B2)
(17%)

0.2 mg

Niacin (B3)
(29%)

4.4 mg

Pantothenic acid (B5)
(6%)

0.3 mg

Vitamin B6
(8%)

0.1 mg

Folate (B9)
(9%)

34 μg

Choline
(11%)

55.8 mg

Vitamin C
(1%)

0.8 mg

Vitamin E
(62%)

9.3 mg

Vitamin K
(51%)

53.9 μg

Minerals
Calcium
(2%)

16 mg

Copper
(65%)

1.3 mg

Iron
(42%)

5.5 mg

Magnesium
(71%)

251 mg

Manganese
(419%)

8.8 mg

Phosphorus
(82%)

575 mg

Potassium
(13%)

597 mg

Selenium
(1%)

0.7 μg

Zinc
(67%)

6.4 mg

Other constituents
Water 2.3 g
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#15 Millet

top40 millet
Millet, raw
Nutritional value per 100 g (3.5 oz)
Energy 1,582 kJ (378 kcal)
72.8 g
Dietary fiber 8.5 g
4.2 g
Saturated 0.7 g
Monounsaturated 0.8 g
Polyunsaturated

2.1 g

0.1 g
2.0 g
11.0 g
Vitamins
Thiamine (B1)
(37%)

0.42 mg

Riboflavin (B2)
(24%)

0.29 mg

Niacin (B3)
(31%)

4.72 mg

Pantothenic acid (B5)
(17%)

0.85 mg

Vitamin B6
(29%)

0.38 mg

Folate (B9)
(21%)

85 μg

Vitamin C
(0%)

0 mg

Vitamin K
(1%)

0.9 μg

Minerals
Calcium
(1%)

8 mg

Iron
(23%)

3.0 mg

Magnesium
(32%)

114 mg

Manganese
(76%)

1.6 mg

Phosphorus
(41%)

285 mg

Potassium
(4%)

195 mg

Sodium
(0%)

5 mg

Zinc
(18%)

1.7 mg

Other constituents
Water 8.7 g
Copper 0.8 mg
Selenium 2.7 µg

Percentages are roughly approximated using US recommendations for adults.

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#16 Hemp Seed

top40 hemp seed
Hemp seed, hulled
Nutritional value per 100 g (3.5 oz)
Energy 2,451 kJ (586 kcal)
4.67 g
Sugars

1.50 g

0.07 g
Dietary fiber 4.0 g
48.75 g
Saturated 4.600 g
Trans 0 g
Monounsaturated 5.400 g
Polyunsaturated

38.100 g

9.301 g
28.698 g
31.56 g
Tryptophan 0.369 g
Threonine 1.269 g
Isoleucine 1.286 g
Leucine 2.163 g
Lysine 1.276 g
Methionine 0.933 g
Cystine 0.672 g
Phenylalanine 1.447 g
Tyrosine 1.263 g
Valine 1.777 g
Arginine 4.550 g
Histidine 0.969 g
Alanine 1.528 g
Aspartic acid 3.662 g
Glutamic acid 6.269 g
Glycine 1.611 g
Proline 1.597 g
Serine 1.713 g
Vitamins
Vitamin A equiv.

(0%)

1 μg

(0%)

7 μg

Vitamin A 11 IU
Thiamine (B1)
(111%)

1.275 mg

Riboflavin (B2)
(24%)

0.285 mg

Niacin (B3)
(61%)

9.200 mg

Vitamin B6
(46%)

0.600 mg

Folate (B9)
(28%)

110 μg

Vitamin B12
(0%)

0 μg

Vitamin C
(1%)

0.5 mg

Vitamin E
(5%)

0.80 mg

Minerals
Calcium
(7%)

70 mg

Copper
(80%)

1.600 mg

Iron
(61%)

7.95 mg

Magnesium
(197%)

700 mg

Manganese
(362%)

7.600 mg

Phosphorus
(236%)

1650 mg

Potassium
(26%)

1200 mg

Sodium
(0%)

5 mg

Zinc
(104%)

9.90 mg

Other constituents
Water 4.96 g
Cholesterol 0 mg

Percentages are roughly approximated usi

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