Sunflower Seed Nutrition Facts

The Nutritional Value of Sunflower Seed Nutrition Facts

– dry roasted, without salt –

From Wikipedia: “In addition to linoleic acid (an essential fatty acid), sunflower seeds are also an excellent source of dietary fiber, some amino acids (especially tryptophan), Vitamin E, B Vitamins (especially vitamin B1 or thiamine, vitamin B5 or pantothenic acid and folate), and minerals such as copper, manganese, potassium, magnesium, iron, phosphorus, selenium, calcium and zinc. Additionally, they are rich in cholesterol-lowering phytosterols.”

NDB No: 12037 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
Proximates
Water
g
1.20
1
0.000
Energy
kcal
582
0
0.000
Energy
kJ
2435
0
0.000
Protein
g
19.33
1
0.000
Total lipid (fat)
g
49.80
1
0.000
Ash
g
5.60
1
0.000
Carbohydrate, by difference
g
24.07
0
0.000
Fiber, total dietary
g
11.1
0
0.000
Sugars, total
g
2.73
0
0.000
Minerals
Calcium, Ca
mg
70
1
0.000
Iron, Fe
mg
3.80
1
0.000
Magnesium, Mg
mg
129
0
0.000
Phosphorus, P
mg
1155
0
0.000
Potassium, K
mg
850
1
0.000
Sodium, Na
mg
3
0
0.000
Zinc, Zn
mg
5.29
0
0.000
Copper, Cu
mg
1.830
0
0.000
Manganese, Mn
mg
2.110
0
0.000
Selenium, Se
mcg
79.3
0
0.000
Vitamins
Vitamin C, total ascorbic acid
mg
1.4
0
0.000
Thiamin
mg
0.106
1
0.000
Riboflavin
mg
0.246
1
0.000
Niacin
mg
7.042
1
0.000
Pantothenic acid
mg
7.042
0
0.000
Vitamin B-6
mg
0.804
0
0.000
Folate, total
mcg
237
0
0.000
Folic acid
mcg
0
0
0.000
Folate, food
mcg
237
0
0.000
Folate, DFE
mcg_DFE
237
0
0.000
Choline, total
mg
55.1
0
0.000
Vitamin B-12
mcg
0.00
0
0.000
Vitamin B-12, added
mcg
0.00
0
0.000
Vitamin A, RAE
mcg_RAE
0
0
0.000
Retinol
mcg
0
0
0.000
Carotene, beta
mcg
5
0
0.000
Carotene, alpha
mcg
0
0
0.000
Cryptoxanthin, beta
mcg
0
0
0.000
Vitamin A, IU
IU
9
0
0.000
Lycopene
mcg
0
0
0.000
Lutein + zeaxanthin
mcg
0
0
0.000
Vitamin E (alpha-tocopherol)
mg
26.10
4
4.832
Vitamin E, added
mg
0.00
0
0.000
Tocopherol, beta
mg
1.19
4
0.068
Tocopherol, gamma
mg
0.00
4
0.000
Tocopherol, delta
mg
0.24
4
0.240
Vitamin D (D2 + D3)
mcg
0.0
0
0.000
Vitamin D
IU
0
0
0.000
Vitamin K (phylloquinone)
mcg
2.7
0
0.000
Lipids
Fatty acids, total saturated
g
5.219
0
0.000
4:0
g
0.000
0
0.000
6:0
g
0.000
0
0.000
8:0
g
0.000
0
0.000
10:0
g
0.000
0
0.000
12:0
g
0.000
0
0.000
14:0
g
0.051
0
0.000
16:0
g
2.808
0
0.000
18:0
g
2.212
0
0.000
Fatty acids, total monounsaturated
g
9.505
0
0.000
16:1 undifferentiated
g
0.049
0
0.000
18:1 undifferentiated
g
9.399
0
0.000
20:1
g
0.048
0
0.000
22:1 undifferentiated
g
0.000
0
0.000
Fatty acids, total polyunsaturated
g
32.884
0
0.000
18:2 undifferentiated
g
32.782
0
0.000
18:3 undifferentiated
g
0.069
0
0.000
18:4
g
0.000
0
0.000
20:4 undifferentiated
g
0.000
0
0.000
20:5 n-3 (EPA)
g
0.000
0
0.000
22:5 n-3 (DPA)
g
0.000
0
0.000
22:6 n-3 (DHA)
g
0.000
0
0.000
Cholesterol
mg
0
0
0.000
Amino acids
Tryptophan
g
0.295
0
0.000
Threonine
g
0.788
0
0.000
Isoleucine
g
0.967
0
0.000
Leucine
g
1.408
0
0.000
Lysine
g
0.795
0
0.000
Methionine
g
0.420
0
0.000
Cystine
g
0.383
0
0.000
Phenylalanine
g
0.992
0
0.000
Tyrosine
g
0.565
0
0.000
Valine
g
1.116
0
0.000
Arginine
g
2.039
0
0.000
Histidine
g
0.536
0
0.000
Alanine
g
0.948
0
0.000
Aspartic acid
g
2.076
0
0.000
Glutamic acid
g
4.735
0
0.000
Glycine
g
1.240
0
0.000
Proline
g
1.003
0
0.000
Serine
g
0.912
0
0.000
Other
Alcohol, ethyl
g
0.0
0
0.000
Caffeine
mg
0
0
0.000
Theobromine
mg
0
0
0.000
USDA National Nutrient Database for Standard Reference, Release 23 (2010)
Nutrition Note: All values are for 100 grams (3.52 ounces) and for dry roasted nuts. The best nutritional value however is always obtained from fresh raw nuts, so best try to get fresh nuts. The longer you store or cook, dry or roast your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If   you have special needs or conditions make sure you consult with your doctor or nutritionist.

 

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