Sunflower Seeds Nutrition

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Nutrition Facts

Serving Size

1 cup (135g)

Amount per serving

Calories

799

% Daily Value *

Total Fat 69.3g

Saturated Fat 9.5g

Trans Fat 0.2g

Cholesterol 0mg

Sodium 4mg

Total Carbohydrate 30.9g

Dietary Fiber 14.3g

Total Sugars 4.2g

Protein 27.1g

Vitamin D 0 IU

Calcium 117mg

Iron 6mg

Potassium 652mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

1.49 mg

Thiamin

36%

0.43 mg

Riboflavin

29%

0.38 mg

Niacin

35%

5.58 mg

Pantothenic Acid

187%

9.37 mg

Vitamin B6

63%

1.07 mg

Folate

316 mcg

Folic Acid

0 mcg

Food Folate

316 mcg

Fortified Folate

316 mcg

Choline

14%

74.4 mg

Betaine

—

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0 mcg

Retinol

0 mcg

Beta Carotene

6.75 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

12.2 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

327%

49 mg

Added Vitamin E

0 mg

Beta Tocopherol

1.9 mg

Gamma Tocopherol

0.62 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

4.19 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

117 mg

Iron

32%

5.78 mg

Magnesium

41%

171 mg

Phosphorus

123%

1540 mg

Potassium

14%

652 mg

Sodium

4.05 mg

Zinc

64%

7.03 mg

Copper

271%

2.44 mg

Manganese

122%

2.81 mg

Selenium

192%

106 mcg

Fluoride

—

Iodine

—

Fat

89%

69.3 g

Saturated Fat

48%

9.54 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

0 g

Myristic Acid

0.12 g

Pentadecylic Acid

0.01 g

Palmitic Acid

5.69 g

Margaric Acid

0.03 g

Stearic Acid

2.83 g

Arachidic Acid

0.2 g

Behenic Acid

0.51 g

Lignoceric Acid

0.15 g

Monounsaturated Fat

10.9 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.08 g

Palmitoleic Acid

0.07 g

Trans Hexadec 9 Enoic Acid

0.01 g

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

10.7 g

Oleic Acid

10.6 g

Elaidic Acid

0.09 g

Vaccenic Acid

—

Gondoic Acid

0.1 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

0 g

Polyunsaturated Fat

46.3 g

9,12-octadecadienoic Acid

46.2 g

Linoleic Acid

46.1 g

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

0.11 g

Linolenic Acid

0.11 g

Alpha Linolenic Acid (ALA)

0.1 g

Gamma Linolenic Acid (GLA)

0.01 g

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0.01 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.21 g

Trans Monoenoic Fat

0.1 g

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

54%

27.1 g

Tryptophan

0.41 g

Threonine

1.1 g

Isoleucine

1.35 g

Leucine

1.97 g

Lysine

1.11 g

Methionine

0.59 g

Cystine

0.54 g

Phenylalanine

1.39 g

Tyrosine

0.79 g

Valine

1.56 g

Arginine

2.86 g

Histidine

0.75 g

Alanine

1.33 g

Aspartic Acid

2.91 g

Glutamic Acid

6.63 g

Glycine

1.74 g

Proline

1.4 g

Serine

1.28 g

Hydroxyproline

—

Carbohydrates

11%

30.9 g

Fibre

51%

14.3 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

4.2 g

Added Sugar

—

Sucrose

3.2 g

Glucose

1 g

Fructose

0 g

Lactose

0 g

Maltose

0 g

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

799 kcal

Water

2.08 g

Ash

5.7 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup (135 g)

Nutrient Sources ^‡

Excellent source of Thiamin
Excellent source of Riboflavin
Excellent source of Niacin
Excellent source of Pantothenic Acid
Excellent source of Vitamin B6
Excellent source of Vitamin E
Excellent source of Iron
Excellent source of Magnesium
Excellent source of Phosphorus
Excellent source of Zinc
Excellent source of Copper
Excellent source of Manganese
Excellent source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
High Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 88% ^†

Limiting Amino Acid: Lysine

Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Sunflower Seeds contains 20.1g of protein, which is about the same as 3.3 eggs, 0.7 chicken breasts, or 1.4 cups (390g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

16.6g per 1 cup

Excellent source of Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Contains Trans Fat.

Contains Omega-6 polyunsaturated fatty acids.

46.082g per 1 cup.

Low in Cholesterol.

Sunflower Seeds

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡