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Nutrition Facts For Sunflower seed

Data sources: Nutriely Data Sources
Last updated on August 2, 2024.

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Sunflower seed Nutrition Facts

Serving Size: 100.00g

% Daily Value*

Energy 617kcal (2,583 kj)

31%

Carbohydrates, net 2.72g

1%

Starch 0.10g

Sugars 2.62g **

Added Sugars 0g

Sucrose 2.47g

Maltose 0.05g

Fructose 0.05g

Galactose -

Glucose 0.05g

Fibre, total 6g

17%

Polyols 0g

Protein 24g

16%

Fat 56g

126%

Polyunsaturated fatty acids 30g

Monounsaturated fatty acids 18g

Saturated fatty acids 4.90g

Sterols 176mg

Cholesterol 0mg

Water 4.40g

0%

Alcohol 0g

Salt 2.55mg **

Calcium 92mg

9%

Chromium 12ug

46%

Copper 1.97mg

219%

Fluoride -

Iodine -

0%

Iron 6mg

32%

Magnesium 419mg

150%

Manganese 3.35mg

186%

Molybdenum -

0%

Phosphorus 947mg

158%

Potassium 898mg

29%

Selenium 15ug

28%

Sodium 1mg

Zinc 7mg

88%

Vitamin A (RAE) 2.49ug

0%

Vitamin D 0ug

0%

Vitamin E 40mg

267%

Vitamin K 2.70ug

3%

Vitamin B1 2.30mg

209%

Vitamin B2 0.25mg

23%

Vitamin B3 (Niacin) equivalents 10mg

74%

Vitamin B6 0.77mg

59%

Vitamin B9 (Folate) 60ug

15%

Vitamin B12 0ug

0%

Vitamin C 0mg

0%

* The daily nutrient requirements provided by this calculator are intended for healthy adults only. If you have any medical conditions, are pregnant or breastfeeding, or under the age of 18, please consult a healthcare professional or a registered dietitian for personalized nutritional advice. Individual needs may vary, and it is important to consider your specific health circumstances when determining your dietary requirements.

** The suggested value is the maximum suggested amount and has no actual required amount.

*** Italic values are estimated using ingredient algorithm.

Common Questions

What are the health benefits of sunflower seeds?

Sunflower seeds are a nutrient-rich powerhouse, packed with vitamin E, magnesium, and selenium. They also contain healthy fats and protein, which can contribute to heart health, muscle function, and overall well-being. Additionally, the seeds are a good source of antioxidants and may help lower cholesterol levels and reduce inflammation in the body.

What are the health risks associated with sunflower seeds?

While sunflower seeds are generally nutritious and safe to consume, there are a few health risks to be aware of. Some people may be allergic to sunflower seeds, experiencing symptoms such as itching, swelling, and difficulty breathing. Additionally, excessive consumption of sunflower seeds can lead to weight gain, as they are calorie-dense. It's important to moderate your intake and be mindful of any adverse reactions.

Data source

Nutrition information for this food has been combined from Finnish Institute for Health and Welfare and United States Department of Agriculture databases.

Food Preferences

Egg free

Gluten free

Lacto-ovo vegetarian

Lactose free

Lacto vegetarian

Milk free

Low gluten

No added salt

Soy free

Unsweetened

Vegan

Sunflower seed

The ratio of macro elements (protein, fat, carbs) in Sunflower seed

Fat 82%

Carbohydrates, net 2%

Protein 16%

Protein Amino Acids Profile

The ratio of amino acids in Sunflower seed. See full profile

Tryptophan 1%

Cystine 2%

Methionine 2%

Histidine 3%

Tyrosine 3%

Threonine 4%

Lysine 4%

Serine 4%

Alanine 4%

Isoleucine 5%

Phenylalanine 5%

Proline 5%

Valine 5%

Glycine 6%

Leucine 7%

Arginine 10%

Aspartic acid 10%

Glutamic acid 22%

Component Breakdown

Macro

Mineral

Vitamin

Amino

Carbs

Fats

Energy 617kcal
(2,583.04kj)

31% of 1,995.81kcal
(8350.48kj)

Carbohydrates, net 2.72g

1% of (249.48 g)

16% of (149.69 g)

126% of (44.35 g)

0% of (2,450.00 g)

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

0% of maximum (5,000.00 mg)

Calcium 91.60mg

9% of (1,000.00 mg)

Chromium 11.50ug

46% of (25.00 ug)

219% of (0.90 mg)

0% of (150.00 ug)

32% of (18.00 mg)

Magnesium 419.00mg

150% of (280.00 mg)

Manganese 3.35mg

186% of (1.80 mg)

0% of (0.04 mg)

Phosphorus 947.00mg

158% of (600.00 mg)

Potassium 898.00mg

29% of (3,100.00 mg)

Selenium 15.42ug

28% of (55.00 ug)

0% of maximum (1,500.00 mg)

88% of (8.00 mg)

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

Vitamin A (RAE) 2.49ug

0% of (700.00 ug)

Vitamin D 0.00ug

0% of (15.00 ug)

Vitamin E 40.00mg

267% of (15.00 mg)

Vitamin K 2.70ug

3% of (90.00 ug)

Vitamin B1 2.30mg

209% of (1.10 mg)

Vitamin B2 0.25mg

23% of (1.10 mg)

Vitamin B3 (Niacin) equivalents 10.30mg

74% of (14.00 mg)

Vitamin B6 0.77mg

59% of (1.30 mg)

Vitamin B9 (Folate) 60.00ug

15% of (400.00 ug)

Vitamin B12 0.00ug

0% of (2.40 ug)

Vitamin C 0.00mg

0% of (90.00 mg)

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

Histidine 0.63g

64% of (0.98 g)

Isoleucine 1.14g

86% of (1.33 g)

56% of (2.94 g)

35% of (2.66 g)

Methionine 0.49g

37% of (1.33 g)

Phenylalanine 1.17g

51% of (2.31 g)

56% of (1.20 g)

Tryptophan 0.35g

99% of (0.35 g)

Threonine 0.93g

66% of (1.40 g)

78% of (1.68 g)

Aspartic acid 2.45g

64% of (0.70 g)

Glutamic acid 5.58g

Hydroxyproline -

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

5% of maximum (49.90 g)

Added Sugars 0.00g

0% of maximum (25.00 g)

Fibre, total 6.00g

17% of (35.00 g)

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

Polyunsaturated fatty acids 30.16g

Alpha-linolenic acid 0.00mg

EPA fatty acid 0.00mg

DHA fatty acid 0.00mg

Linoleic acid 30,157.00mg

Arachidonic acid 0.00mg

Monounsaturated fatty acids 18.33g

Oleic acid 18,331.28mg

Saturated fatty acids 4.90g

22% of maximum (22.18 g)

Palmitic acid 2,901.47mg

Stearic acid 1.61g

Sterols 175.80mg

Cholesterol 0.00mg

Trans fatty acids 0.00g

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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