Sunflower Seeds – Photo and Description from Vegan Pantry
Sunflower Seeds are a vegan pantry ingredient that we keep in a freezer to preserve freshness; we sprinkle them on salads and use them in other recipes.
Sunflower Seeds
About Sunflower Seeds
The sunflower seeds in this photo are raw and machine hulled. We use them in baking and sprinkle them on our salads. We purchase our raw sunflower seeds from health food store, specialty supermarkets, and from cooperatives. Sunflower seeds are nearly 50% fat, and can go rancid if stored at room temperature, so we always store them in our freezer. See the nutritional chart below.
Previous Ingredient: http://veganvenue.org/sesame-seeds/
Next Ingredient: http://veganvenue.org/walnuts/
Seeds, sunflower seed kernels, dried
Refuse: 46% (Hulls)
Scientific Name: Helianthus annuus
NDB No: 12036 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ——- 144g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
5.36
|
21
|
0.341
|
7.72
|
| Energy |
kcal
|
570
|
0
|
821
|
|
| Energy |
kj
|
2385
|
0
|
3434
|
|
| Protein |
g
|
22.78
|
21
|
0.749
|
32.80
|
| Total lipid (fat) |
g
|
49.57
|
21
|
0.788
|
71.38
|
| Ash |
g
|
3.53
|
9
|
0.212
|
5.08
|
| Carbohydrate, by difference |
g
|
18.76
|
0
|
27.01
|
|
| Fiber, total dietary |
g
|
10.5
|
0
|
15.1
|
|
| Sugars, total |
g
|
2.62
|
0
|
3.77
|
|
Minerals |
|||||
| Calcium, Ca |
mg
|
116
|
2
|
167
|
|
| Iron, Fe |
mg
|
6.77
|
2
|
9.75
|
|
| Magnesium, Mg |
mg
|
354
|
1
|
510
|
|
| Phosphorus, P |
mg
|
705
|
2
|
1015
|
|
| Potassium, K |
mg
|
689
|
0
|
992
|
|
| Sodium, Na |
mg
|
3
|
1
|
4
|
|
| Zinc, Zn |
mg
|
5.06
|
2
|
7.29
|
|
| Copper, Cu |
mg
|
1.752
|
2
|
2.523
|
|
| Manganese, Mn |
mg
|
2.020
|
1
|
2.909
|
|
| Selenium, Se |
mcg
|
59.5
|
10
|
1.489
|
85.7
|
Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
1.4
|
0
|
2.0
|
|
| Thiamin |
mg
|
2.290
|
1
|
3.298
|
|
| Riboflavin |
mg
|
0.250
|
1
|
0.360
|
|
| Niacin |
mg
|
4.500
|
1
|
6.480
|
|
| Pantothenic acid |
mg
|
6.745
|
0
|
9.713
|
|
| Vitamin B-6 |
mg
|
0.770
|
0
|
1.109
|
|
| Folate, total |
mcg
|
227
|
0
|
327
|
|
| Folic acid |
mcg
|
0
|
0
|
0
|
|
| Folate, food |
mcg
|
227
|
0
|
327
|
|
| Folate, DFE |
mcg_DFE
|
227
|
0
|
327
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin A, IU |
IU
|
50
|
0
|
72
|
|
| Vitamin A, RAE |
mcg_RAE
|
3
|
0
|
4
|
|
| Retinol |
mcg
|
0
|
0
|
0
|
|
| Vitamin E (alpha-tocopherol) |
mg
|
34.50
|
2
|
49.68
|
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0.00
|
|
| Tocopherol, beta |
mg
|
1.30
|
2
|
1.87
|
|
| Tocopherol, gamma |
mg
|
0.00
|
2
|
0.00
|
|
| Tocopherol, delta |
mg
|
0.00
|
2
|
0.00
|
|
| Vitamin K (phylloquinone) |
mcg
|
2.7
|
0
|
3.9
|
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
5.195
|
0
|
7.481
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
|
| 12:0 |
g
|
0.000
|
0
|
0.000
|
|
| 14:0 |
g
|
0.051
|
14
|
0.073
|
|
| 16:0 |
g
|
2.795
|
169
|
4.025
|
|
| 18:0 |
g
|
2.202
|
169
|
3.171
|
|
| Fatty acids, total monounsaturated |
g
|
9.462
|
0
|
13.625
|
|
| 16:1 undifferentiated |
g
|
0.049
|
15
|
0.071
|
|
| 18:1 undifferentiated |
g
|
9.356
|
169
|
13.473
|
|
| 20:1 |
g
|
0.048
|
10
|
0.069
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
32.735
|
0
|
47.138
|
|
| 18:2 undifferentiated |
g
|
32.632
|
169
|
46.990
|
|
| 18:3 undifferentiated |
g
|
0.069
|
12
|
0.099
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0
|
|
| Phytosterols |
mg
|
534
|
0
|
769
|
|
Amino acids |
|||||
| Tryptophan |
g
|
0.348
|
25
|
0.501
|
|
| Threonine |
g
|
0.928
|
41
|
1.336
|
|
| Isoleucine |
g
|
1.139
|
41
|
1.640
|
|
| Leucine |
g
|
1.659
|
41
|
2.389
|
|
| Lysine |
g
|
0.937
|
44
|
1.349
|
|
| Methionine |
g
|
0.494
|
40
|
0.711
|
|
| Cystine |
g
|
0.451
|
26
|
0.649
|
|
| Phenylalanine |
g
|
1.169
|
40
|
1.683
|
|
| Tyrosine |
g
|
0.666
|
31
|
0.959
|
|
| Valine |
g
|
1.315
|
41
|
1.894
|
|
| Arginine |
g
|
2.403
|
35
|
3.460
|
|
| Histidine |
g
|
0.632
|
35
|
0.910
|
|
| Alanine |
g
|
1.117
|
26
|
1.608
|
|
| Aspartic acid |
g
|
2.446
|
26
|
3.522
|
|
| Glutamic acid |
g
|
5.579
|
26
|
8.034
|
|
| Glycine |
g
|
1.461
|
26
|
2.104
|
|
| Proline |
g
|
1.182
|
25
|
1.702
|
|
| Serine |
g
|
1.075
|
26
|
1.548
|
|
Other |
|||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.0
|
|
| Caffeine |
mg
|
0
|
0
|
0
|
|
| Theobromine |
mg
|
0
|
0
|
0
|
|
| Carotene, beta |
mcg
|
30
|
0
|
43
|
|
| Carotene, alpha |
mcg
|
0
|
0
|
0
|
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
|
| Lycopene |
mcg
|
0
|
0
|
0
|
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
0
|
USDA National Nutrient Database for Standard Reference, Release 19 (2006)
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