Grainbow

In a 100-gram serving, dried whole sunflower seeds provide 584 calories and are composed of 5% water, 20% carbohydrates, 51% total fat and 21% protein. The seeds are a rich source (20% or higher of the Daily Value, DV) of protein (42% DV), dietary fiber (36% DV), many B vitamins (23–129% DV) and vitamin E (234% DV). The seeds also contain high levels of dietary minerals, including magnesium, manganese, phosphorus, iron and zinc (40–94% DV).

Rapeseed oil is low in saturated fat and contains both omega-6 and omega-3 fatty acids in a ratio of 2:1. It is high in monounsaturated fats.

100 grams of raw soybeans supply 446 calories and are 9% water, 30% carbohydrates, 20% total fat and 36% protein (table). Soybeans are an exceptional source of essential nutrients, providing in a 100 gram serving (raw, for reference) high contents of the Daily Value (DV) especially for protein (36% DV), dietary fiber (37%), iron (121%), manganese (120%), phosphorus (101%) and several B vitamins, including folate (94%) (table). High contents also exist for vitamin K, magnesium, zinc and potassium.