Sunflower seeds are the grayish-green or black color seeds of sunflower, which are known to have a high nutritional value. When these seeds are dehulled, the edible part that comes out is called sunflower kernel. Sunflower seeds can be purchased in either shelled or unshelled form. Shelled sunflower seeds are particularly popular in countries like Turkey and Mediterranean. On the other hand, sunflower oil is one of the most widely used oils in the world. Sunflower seeds have many health benefits. They are particularly helpful in treating diseases like asthma, osteoarthritis and rheumatoid arthritis. They help in lowering the risk of colon cancer and also reduce the blood pressure level. In this article, we bring you info on the nutritional value of sunflower seeds, which contributes to their great health benefits.
Sunflower Seeds Nutrition Facts
Amount of Dried Sunflower Seed Kernels: 1 cup (with hull, edible yield)
Total Weight of Sunflower Seeds: 46 g
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Nutrients
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Amount
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Basic Components
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Carbohydrate
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9.2 g
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Protein
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9.6 g
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Fat
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23.7 g
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Ash
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1.4 g
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Water
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2.2 g
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Calories
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Total Calories
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1126 KJ
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Calories From Fat
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829 KJ
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Calories From Protein
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139 KJ
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Calories From Carbohydrate
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156 KJ
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Carbohydrate
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Dietary Fiber
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4.0 g
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Starch
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4.0 g
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Sugars
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1.2 g
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Sucrose
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1150 mg
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Glucose
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1150 mg
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Fructose
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1150 mg
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Lactose
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1150 mg
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Maltose
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1150 mg
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Galactose
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1150 mg
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Vitamins
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Vitamin A
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23.0 IU
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Retinol Activity Equivalent
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1.4 mcg
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Bate carotene
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13.8 mcg
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Vitamin C
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0.6 mg
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Vitamin D
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0.6 mg
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Vitamin E (Alpha Tocopherol)
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15.3 mg
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Beta Tocopherol
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0.5 mg
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Gamma Tocopherol
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0.1 mg
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Thiamin
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0.7 mg
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Riboflavin
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0.2 mg
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Niacin
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3.8 mg
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Vitamin B6
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0.6 mg
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Folate
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104 mcg
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Food Folate
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104 mcg
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Dietary Folate Equivalents
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104 mcg
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Choline
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25.3 mg
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Betaine
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16.3 mg
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Pantothenic Acid
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0.5 mg
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Minerals
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Calcium
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35.9 mg
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Iron
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2.4 mg
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Magnesium
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150 mg
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Phosphorus
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304 mg
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Potassium
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297 mg
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Sodium
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4.1 mg
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Selenium
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24.4 mcg
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Fluoride
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24.4 mcg
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Zinc
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2.3 mg
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Copper
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0.8 mg
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Manganese
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0.9 mg
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Saturated Fats
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2.0 g
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14:00
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11.5 mg
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16:00
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1017 mg
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17:00
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9.2 mg
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18:00
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777 mg
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19:00
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777 mg
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20:00
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52.9 mg
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22:00
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147 mg
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24:00:00
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34.5 mg
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Monounsaturated Fat
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8.5 g
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16:1 undifferentiated
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9.2 mg
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16:1 c
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9.2 mg
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16:1 t
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9.2 mg
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17:01
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6.9 mg
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18:1 undifferentiated
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8454 mg
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18:1 c
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8454 mg
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18:1 t
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8454 mg
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20:01
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39.1 mg
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22:1 undifferentiated
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13.3 mg
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22:1 c
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13.3 mg
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22:1 t
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13.3 mg
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Polyunsaturated Fat
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10.6 g
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16:2 undifferentiated
18:2 undifferentiated
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10.6 g
10602 mg
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18:2 n-6 c, c
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10602 mg
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18:2 c, t
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10602 mg
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18:2 t, c
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10602 mg
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18:2 t, t
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10602 mg
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18:2 i
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10602 mg
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18:2 t not further defined
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10602 mg
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18:03
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27.6 mg
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18:3 n-3, c, c, c
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27.6 mg
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18:3 n-6, c, c, c
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27.6 mg
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18:4 undifferentiated
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6.4 mg
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20:5 n-3
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6.4 mg
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22:02
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6.4 mg
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Other Fats
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Omega 3 Fatty Acids
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34.0 mg
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Omega 6 Fatty Acids
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10602 mg
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Sterols
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Phytosterol
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246 mg
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Campesterol
|
246 mg
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Stigmasterol
|
246 mg
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Beta-sitosterol
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246 mg
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Amino Acids
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Alanine
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514 mg
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Arginine
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1105 mg
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Cystine
|
207 mg
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Glycine
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672 mg
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Histidine
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291 mg
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Isoleucine
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524 mg
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Leucine
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763 mg
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Lysine
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431 mg
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Methionine
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227 mg
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Phenylalanine
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538 mg
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Proline
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544 mg
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Serine
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495 mg
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Threonine
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427 mg
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Tryptophan
|
160 mg
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Tyrosine
|
306 mg
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Valine
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605 mg
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Hydroxyproline
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495 mg
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Glutamic Acid
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2566 mg
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Aspartic Acid
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1125 mg
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Buying & Storing Tips
- Sunflowers seeds are available both in shelled and unshelled form. They come in the form of prepackaged containers as well as bulk bins.
- While buying the seeds, make sure that the bins are properly covered. At the same time, buy them only from a store that has good turnover. This will ensure the freshness of the seeds.
- You can also smell the sunflower seeds to ensure that they are fresh and are not spoiled.
- If you are buying unshelled seeds, make sure that the shells are clean and not broken. They should have a limp texture and be firm in nature.
- In case of shelled sunflower seeds, never buy the ones that are yellow in color.
- Store the seeds in an airtight container in the refrigerator. This will preserve their fat content and protect them from becoming rancid. You can also store them in the freezer, since cold temperature does not affect them considerably.
