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 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 | 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 grams
Mineral 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 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: | 1.584 | 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 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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