Nutrients in Sunflower Seeds

A good sources of Thiamin, Vitamin B6, Magnesium, Phosphorus (unfortunately), Copper, Manganese, Selenium, and a very good source of Vitamin E (Alpha Tocopherol).

In one cup / 140grams of dried (not salted, not roasted, not oiled) sunflower seeds

Water 6.62 g
Energy 818 kcal
Energy 3423 kJ
Protein 29.09 g
Total lipid (fat) 72.04 g
Ash 4.23 g
Carbohydrate, by difference 28 g
Fiber, total dietary 12 g
Sugars, total 3.67 g
Sucrose 3.5 g
Calcium, Ca 109 mg
Iron, Fe 7.35 mg
Magnesium, Mg 455 mg
Phosphorus, P 924 mg
Potassium, K 903 mg
Sodium, Na 13 mg
Zinc, Zn 7 mg
Copper, Cu 2.52 mg
Manganese, Mn 2.73 mg
Selenium, Se 74.2 mcg
Vitamin C, total ascorbic acid 2 mg
Thiamin 2.072 mg
Riboflavin 0.497 mg
Niacin 11.669 mg
Pantothenic acid 1.582 mg
Vitamin B-6 1.883 mg
Folate, total 318 mcg
Folic acid 0 mcg
Folate, food 318 mcg
Folate, DFE 318 mcg_DFE
Choline, total 77.1 mg
Betaine 49.6 mg
Vitamin B-12 0 mcg
Vitamin A, RAE 4 mcg_RAE
Vitamin A, IU 70 IU
Retinol 0 mcg
Carotene, beta 42 mcg
Carotene, alpha 0 mcg
Cryptoxanthin, beta 0 mcg
Lycopene 0 mcg
Lutein + zeaxanthin 0 mcg
Vitamin E (alpha-tocopherol) 46.52 mg
Vitamin K (phylloquinone) 0 mcg
Fatty acids, total saturated 6.237 g
Fatty acids, total monounsaturated 25.939 g
Fatty acids, total polyunsaturated 32.392 g
Cholesterol 0 mg
Phytosterols 748 mg
Amino acids
Tryptophan 0.487 g
Threonine 1.299 g
Isoleucine 1.595 g
Leucine 2.323 g
Lysine 1.312 g
Methionine 0.692 g
Cystine 0.631 g
Phenylalanine 1.637 g
Tyrosine 0.932 g
Valine 1.841 g
Arginine 3.364 g
Histidine 0.885 g
Alanine 1.564 g
Aspartic acid 3.424 g
Glutamic acid 7.811 g
Glycine 2.045 g
Proline 1.655 g
Serine 1.505 g


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