Nutrients in foods

• Nutrients in sweet potato, with vs without skin
• Asparagus
• Nutrients to Fight Alzheimer's Disease?
• Sunflower seed
• Pistachio Nuts
• Corn
• Buckwheat 
• Avocado 
• Power foods
• Brown rice versus white rice
• Spinach - fresh, canned, frozen
• Food sources of some essential nutrients

Sunflower seed, nutritional values

Sunflower seed, shelled	Per 100 grams	1 cup
Energy	582.00 kcal	744.960 kcal
Protein	19.33 g	24.742 g
Fiber, total dietary	11.10 g	14.208 g
Total lipid (fat)	49.80 g	63.744 g
Energy	2435.00 kj	3116.800 kj
Caffeine	0.00 mg	0.000 mg
Water	1.20 g	1.536 g
Ash	5.60 g	7.168 g
Theobromine	0.00 mg	0.000 mg
Alcohol, ethyl	0.00 g	0.000 g
Carbohydrate, by difference	24.07 g	30.810 g
Sugars, total	2.73 g	3.494 g
Minerals
Sodium, Na	3.00 mg	3.840 mg
Magnesium, Mg	129.00 mg	165.120 mg
Copper, Cu	1.83 mg	2.342 mg
Potassium, K	850.00 mg	1088.000 mg
Zinc, Zn	5.29 mg	6.771 mg
Manganese, Mn	2.11 mg	2.701 mg
Iron, Fe	3.80 mg	4.864 mg
Phosphorus, P	1155.00 mg	1478.400 mg
Calcium, Ca	70.00 mg	89.600 mg
Selenium, Se	79.30 mcg	101.504 mcg
Vitamins
Tocopherol, delta	0.24 mg	0.307 mg
Lycopene	0.00 mcg	0.000 mcg
Carotene, beta	5.00 mcg	6.400 mcg
Vitamin C, total ascorbic acid	1.40 mg	1.792 mg
Vitamin A, RAE	0.00 mcg_RAE	0.000 mcg_RAE
Vitamin B-12	0.00 mcg	0.000 mcg
Vitamin E (alpha-tocopherol)	26.10 mg	33.408 mg
Retinol	0.00 mcg	0.000 mcg
Thiamin	0.11 mg	0.136 mg
Pantothenic acid	7.04 mg	9.014 mg
Cryptoxanthin, beta	0.00 mcg	0.000 mcg
Vitamin B-6	0.80 mg	1.029 mg
Tocopherol, gamma	0.00 mg	0.000 mg
Tocopherol, beta	1.19 mg	1.523 mg
Niacin	7.04 mg	9.014 mg
Folate, total	237.00 mcg	303.360 mcg
Riboflavin	0.25 mg	0.315 mg
Carotene, alpha	0.00 mcg	0.000 mcg
Lutein + zeaxanthin	0.00 mcg	0.000 mcg
Vitamin A, IU	9.00 IU	11.520 IU
Lipids
8:0	0.00 g	0.000 g
12:0	0.00 g	0.000 g
Fatty acids, total saturated	5.22 g	6.680 g
16:0	2.81 g	3.594 g
14:0	0.05 g	0.065 g
10:0	0.00 g	0.000 g
18:0	2.21 g	2.831 g
4:0	0.00 g	0.000 g
6:0	0.00 g	0.000 g
Fatty acids, total monounsaturated	9.51 g	12.166 g
16:1 undifferentiated	0.05 g	0.063 g
18:1 undifferentiated	9.40 g	12.031 g
20:1	0.05 g	0.061 g
22:1 undifferentiated	0.00 g	0.000 g
Fatty acids, total polyunsaturated	32.88 g	42.092 g
18:4	0.00 g	0.000 g
18:3 undifferentiated	0.07 g	0.088 g
18:2 undifferentiated	32.78 g	41.961 g
20:4 undifferentiated	0.00 g	0.000 g
20:5 n-3	0.00 g	0.000 g
22:5 n-3	0.00 g	0.000 g
22:6 n-3	0.00 g	0.000 g
Cholesterol	0.00 mg	0.000 mg
Amino Acids
Histidine	0.54 g	0.686 g
Proline	1.00 g	1.284 g
Leucine	1.41 g	1.802 g
Arginine	2.04 g	2.610 g
Glutamic acid	4.74 g	6.061 g
Glycine	1.24 g	1.587 g
Threonine	0.79 g	1.009 g
Tyrosine	0.56 g	0.723 g
Lysine	0.80 g	1.018 g
Aspartic acid	2.08 g	2.657 g
Phenylalanine	0.99 g	1.270 g
Alanine	0.95 g	1.213 g
Valine	1.12 g	1.428 g
Cystine	0.38 g	0.490 g
Isoleucine	0.97 g	1.238 g
Methionine	0.42 g	0.538 g
Tryptophan	0.29 g	0.378 g
Serine	0.91 g	1.167 g