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Sunflower Seed

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:11.98412.038 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:13.88813.731 gm
Cholesterol: 0 0 mg



3. Roasted - 1 ounce, 28.4 grams
4. Toasted - 1 ounce, 28.4 grams

Vitamin 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 21.173 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 grams

Mineral Content

1 2 3
Calcium: 33 20 16 mg
Copper:.498.520.512 mg
Iron:1.921.081.90 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:1.441.501.48 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: 161000 mg
Copper:.521 2 mg
Iron:1.93 18 mg
Magnesium: 37 400 mg
Manganese:.600 n/a mg
Phosphorus: 3291000 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 grams

Amino 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:1.5841.345 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:1.4861.197 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 grams

References

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.

 


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