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Sex
Weight
154 lb
≈ 70 kg
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Stays in your browser. Sex sets the reference values; weight scales the amino acid targets.

Seeds

Sunflower seeds

1/4 cup · 35 g per serving
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Stands out per serving
  • Vitamin E82%
  • Copper70%
  • Thiamin (B1)43%
  • Vitamin B636%
  • Vitamin E82%
  • Copper70%
  • Thiamin (B1)43%
  • Vitamin B636%
Source: USDA FoodData Central. View entry

Percent of daily reference, per serving

Measured against NIH daily reference values for an adult male; iron and zinc targets are raised for plant absorption, per NIH. Tap a nutrient name to see every food ranked for it.

Fat-soluble vitamins

Vitamin A
<1%
Vitamin D
0%
Vitamin E
82%
Vitamin K
0%

Water-soluble vitamins

Vitamin C
<1%
Thiamin (B1)
43%
Riboflavin (B2)
10%
Niacin (B3)
18%
Pantothenic acid (B5)
8%
Vitamin B6
36%
Folate (B9)
20%
Vitamin B12
0%
Choline
4%

Minerals

Calcium
3%
Iron
13%
Magnesium
27%
Phosphorus
33%
Potassium
7%
Zinc
11%
Copper
70%
Manganese
30%
Selenium
34%
Not a source of: Vitamin D, Vitamin K, Vitamin B12 (0% per serving, according to USDA FoodData Central).

Essential amino acids

Per-kg targets from the NIH/National Academies RDA for adults. Targets for 70 kg (154 lb) body weight.

Not a source of: Vitamin D, Vitamin K, Vitamin B12 (0% per serving, according to USDA FoodData Central).
Source: USDA FoodData Central. View entry
Bars end at 100%; anything above shows as 100%+. This isn't medical advice; individual needs vary.