Seed & sultana mix
Sunflower seeds, pepitas and sultanas mixed into a simple snack. Ready in two minutes, with chewy dried fruit and crunchy seeds.
At a glance
Vegan · 2 minutes active preparation · 2 minutes total · snack
Method range: 1–4 servings.
Contains: No listed exclusion ingredients. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 953 kJ
- Protein
- 8.8 g
- Carbs
- 15.9 g
- Fat
- 14.1 g
- Iron
- 2.3 mg
- Calcium
- 31.5 mg
- Folate
- 26.8 µg
- Vitamin C
- 0.0 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Sunflower seed kernels30 g
- pumpkin seed kernels30 g
- sultanas40 g
Method
- Mix the sunflower seed kernels, pumpkin seed kernels and sultanas in a bowl.
- Divide into two portions. Store any extra in an airtight jar.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 953 kJ | — | |
| 8.8 g | — | |
| 14.1 g | — | |
| 3.3 g | 13%AI | |
| 15.9 g | — | |
| 31 mg | 3%RDI | |
| 0 µg | 0%RDI | |
| 2.3 mg | 13%RDI | |
| 0.00 µg | 0%RDI | |
| 27 µg | 7%RDI | |
| 0.0 mg | 0%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings.
MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms
Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.
Calculation assumptions & recipe adaptations
Original October 2026 recipe copy supplied by the owner. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.
Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.
- Sunflower seed kernels: Weighed edible quantity for the whole two-serving recipe.
- pumpkin seed kernels: Weighed edible quantity for the whole two-serving recipe.
- sultanas: Weighed edible quantity for the whole two-serving recipe.
AFCD attribution, data & methods
Food matches used for nutrition
- Sunflower seed kernels: Seed, sunflower
- pumpkin seed kernels: Seed, pumpkin, hulled & dried
- sultanas: Sultana