Unsalted Sunflower Seeds Nutrition

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Nutrition Facts

Serving Size

1 cup, with hulls, edible yield (46g)

Amount per serving

Calories

269

% Daily Value *

Total Fat 23.7g

Saturated Fat 2g

Trans Fat

Cholesterol 0mg

Sodium 4mg

Total Carbohydrate 9.2g

Dietary Fiber 4g

Total Sugars 1.2g

Protein 9.6g

Vitamin D 0 IU

Calcium 36mg

Iron 2mg

Potassium 297mg

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

0.64 mg

Thiamin

57%

0.68 mg

Riboflavin

13%

0.16 mg

Niacin

24%

3.83 mg

Pantothenic Acid

10%

0.52 mg

Vitamin B6

36%

0.62 mg

Folate

104 mcg

Folic Acid

0 mcg

Food Folate

104 mcg

Fortified Folate

104 mcg

Choline

25.3 mg

Betaine

16.3 mg

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

1.38 mcg

Retinol

0 mcg

Beta Carotene

13.8 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

23 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

108%

16.2 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.54 mg

Gamma Tocopherol

0.17 mg

Delta Tocopherol

0.01 mg

Alpha Tocotreniol

—

Beta Tocotreniol

0 mg

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

35.9 mg

Iron

13%

2.42 mg

Magnesium

36%

150 mg

Phosphorus

24%

304 mg

Potassium

297 mg

Sodium

4.14 mg

Zinc

21%

2.3 mg

Copper

92%

0.83 mg

Manganese

39%

0.9 mg

Selenium

44%

24.4 mcg

Fluoride

—

Iodine

—

Fat

30%

23.7 g

Saturated Fat

10%

2.05 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.01 g

Pentadecylic Acid

0 g

Palmitic Acid

1.02 g

Margaric Acid

0.01 g

Stearic Acid

0.78 g

Arachidic Acid

0.05 g

Behenic Acid

0.15 g

Lignoceric Acid

0.03 g

Monounsaturated Fat

8.52 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.01 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0.01 g

Octadec-9-enoic Acid

8.45 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.04 g

Docos-13-enoic Acid

0.01 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

0 g

Polyunsaturated Fat

10.6 g

9,12-octadecadienoic Acid

10.6 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.03 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.01 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.01 g

Heneicosapentaenoic Acid (HPA)

0 g

Adrenic Acid (AdA)

0 g

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

246 mg

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

19%

9.56 g

Tryptophan

0.16 g

Threonine

0.43 g

Isoleucine

0.52 g

Leucine

0.76 g

Lysine

0.43 g

Methionine

0.23 g

Cystine

0.21 g

Phenylalanine

0.54 g

Tyrosine

0.31 g

Valine

0.61 g

Arginine

1.11 g

Histidine

0.29 g

Alanine

0.51 g

Aspartic Acid

1.13 g

Glutamic Acid

2.57 g

Glycine

0.67 g

Proline

0.54 g

Serine

0.49 g

Hydroxyproline

—

Carbohydrates

9.2 g

Fibre

14%

3.96 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

1.21 g

Added Sugar

—

Sucrose

1.15 g

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

269 kcal

Water

2.18 g

Ash

1.39 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup, with hulls, edible yield (46 g)
1 cup (140 g)

Nutrient Sources ^‡

Excellent source of Thiamin
Excellent source of Vitamin B6
Excellent source of Vitamin E
Excellent source of Magnesium
Excellent source of Copper
Excellent source of Manganese
Excellent source of Selenium
Good source of Niacin
Good source of Phosphorus
Good source of Zinc

‡ - 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: 96% ^†

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 Unsalted Sunflower Seeds contains 20.8g of protein, which is about the same as 3.5 eggs, 0.8 chicken breasts, or 1.5 cups (404g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

5.2g per 1 cup, with hulls, edible yield

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Unsalted 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 ^‡