"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle. Let no animal suffer or die that we may live!"
(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.
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)
Return to: Ingredients Description and Photos
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!