Sunflower Seed
Written by Med-Scope
Sunflower Seed
Description
Sunflower seed is the seed of the sunflower, a yellow-rayed herb of the genus Helicanthus. This seed is an excellent source of vegetable protein, fiber, iron, magnesium, potassium, phosphorus, zinc, copper, manganese and riboflavin. Sunflower seeds also supply adequate amounts of calcium and thiamine.
The chief drawback of sunflower seeds is their high calorie and lipid content. For this reason, most people would be well advised to limit their intake of sunflower seeds.Caloric Content
1 2 Calories: 162 165 Protein: 6.47 5.49 gm Carbohydrates: 5.33 6.83 gm Fiber: 1.18 .51 gm Total fats: 14.08 14.14 gm Saturated fats: 1.475 1.482 gm Unsaturated fats: 11.984 12.038 gm Cholesterol: 0 0 mg
1. Raw - 1 ounce, 28.4 grams
2. Dried, Roasted - 1 ounce, 28.4 grams
3 4 Calories: 175 176 Protein: 6.07 4.89 gm Carbohydrates: 4.18 5.85 gm Fiber: .51 .52 gm Total fats: 16.32 16.13 gm Saturated fats: 1.710 1.691 gm Unsaturated fats: 13.888 13.731 gm Cholesterol: 0 0 mg
3. Roasted - 1 ounce, 28.4 grams
4. Toasted - 1 ounce, 28.4 gramsVitamin Content
1 2 3 Vitamin A: 14 - - IU Thiamine: .650 .030 .091 mg Vitamin B-2: .071 .070 .080 mg Vitamin B-6: - - - mg Vitamin B-12: 0 0 - mcg Biotin: - - - mcg Niacin: 1.278 2 1.173 mg Pantothenic Acid: - - - mg Folic acid: - - 0 mcg Vitamin C: - - .4 mg Vitamin E: - - - IU
1. Raw - 1 ounce, 28.4 grams
2. Dried, Roasted - 1 ounce, 28.4 grams
3. Roasted - 1 ounce, 28.4 grams
4 USRDA Vitamin A: - 5000 IU Thiamine: - 1.7 mg Vitamin B-2: - 1.7 mg Vitamin B-6: - 2.0 mg Vitamin B-12: 0 6 mcg Biotin: - 300 mcg Niacin: - 20 mg Pantothenic Acid: - 10 mg Folic acid: - 400 mcg Vitamin C: - 60 mg Vitamin E: - 30 IU
4. Toasted - 1 ounce, 28.4 gramsMineral Content
1 2 3 Calcium: 33 20 16 mg Copper: .498 .520 .512 mg Iron: 1.92 1.08 1.90 mg Magnesium: 100 37 36 mg Manganese: .574 .599 .591 mg Phosphorus: 200 328 323 mg Potassium: 196 241 137 mg Selenium: - - - mcg Sodium: 1 1 1 mg Zinc: 1.44 1.50 1.48 mg
1. Raw - 1 ounce, 28.4 grams
2. Dried, Roasted - 1 ounce, 28.4 grams
3. Roasted - 1 ounce, 28.4 grams
4 USRDA Calcium: 16 1000 mg Copper: .521 2 mg Iron: 1.93 18 mg Magnesium: 37 400 mg Manganese: .600 n/a mg Phosphorus: 329 1000 mg Potassium: 139 n/a mg Selenium: - n/a mcg Sodium: 1 n/a mg Zinc: 1.50 15 mg
4. Toasted - 1 ounce, 28.4 gramsAmino Acid Content
1 2 Tryptophan: .099 .084 gm Threonine: .264 .224 gm Isoleucine: .323 .275 gm Leucine: .471 .400 gm Lysine: .266 .226 gm Methionine: .140 .119 gm Cysteine: .128 .109 gm Phenylalanine: .332 .282 gm Tyrosine: .189 .160 gm Valine: .373 .317 gm Arginine: .682 .579 gm Histidine: .179 .152 gm Alanine: .317 .269 gm Aspartic acid: .695 .590 gm Glutamic acid: 1.584 1.345 gm Glycine: .415 .352 gm Proline: .336 .285 gm Serine: .305 .259 gm
1. Raw - 1 ounce, 28.4 grams
2. Dried, Roasted - 1 ounce, 28.4 grams
3 4 Tryptophan: .093 .075 gm Threonine: .247 .199 gm Isoleucine: .303 .245 gm Leucine: .442 .356 gm Lysine: .250 .201 gm Methionine: .131 .106 gm Cysteine: .120 .097 gm Phenylalanine: .311 .251 gm Tyrosine: .178 .143 gm Valine: .350 .282 gm Arginine: .640 .516 gm Histidine: .168 .135 gm Alanine: .298 .240 gm Aspartic acid: .651 .525 gm Glutamic acid: 1.486 1.197 gm Glycine: .389 .314 gm Proline: .315 .254 gm Serine: .286 .231 gm
3. Roasted - 1 ounce, 28.4 grams
4. Toasted - 1 ounce, 28.4 gramsReferences
Kirsner, J.& R. Shorter. Recent Development in Non-Specific Inflammatory Bowel Disease. New England Journal of Medicine: 306. 1982.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
A Solutions Newsletter, sharing insight for healthy lifestyles, on the topics of nutrition, exercise and diet.
Sign up to receive a 15% coupon for your next order.
For a complete list of past
and current articles, visit:
