Seeds, sunflower seed kernels, dried

Raw, dried sunflower kernels without the hull. Per 100 g the record reports 584 kcal, 51.5 g of fat (4.5 g saturated, the rest mostly unsaturated), 20.8 g of protein, 20.0 g of carbohydrate and 8.6 g of fiber, with only 5% water. USDA gives two measures: a cup of kernels, 140 g, and the edible yield of a cup of seeds in the hull, 46 g, which comes to 269 kcal and 9.6 g of protein.

The kernels are one of the densest sources of vitamin E in the catalog, 35.2 mg per 100 g or 234% of the Daily Value, and also supply 53 µg of selenium (96%), 325 mg of magnesium (77%), 227 µg of folate (57%), 5.3 mg of iron (29%) and 5.0 mg of zinc (45%). Dry-roasted kernels, linked below, lose some vitamin E and a little water; salted versions add sodium that this record does not have.