Nutritional Value Of Sunflower Seeds

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

Nutrients	Amount
Basic Components
Carbohydrate	9.2 g
Protein	9.6 g
Fat	23.7 g
Ash	1.4 g
Water	2.2 g
Calories
Total Calories	1126 KJ
Calories From Fat	829 KJ
Calories From Protein	139 KJ
Calories From Carbohydrate	156 KJ
Carbohydrate
Dietary Fiber	4.0 g
Starch	4.0 g
Sugars	1.2 g
Sucrose	1150 mg
Glucose	1150 mg
Fructose	1150 mg
Lactose	1150 mg
Maltose	1150 mg
Galactose	1150 mg
Vitamins
Vitamin A	23.0 IU
Retinol Activity Equivalent	1.4 mcg
Bate carotene	13.8 mcg
Vitamin C	0.6 mg
Vitamin D	0.6 mg
Vitamin E (Alpha Tocopherol)	15.3 mg
Beta Tocopherol	0.5 mg
Gamma Tocopherol	0.1 mg
Thiamin	0.7 mg
Riboflavin	0.2 mg
Niacin	3.8 mg
Vitamin B6	0.6 mg
Folate	104 mcg
Food Folate	104 mcg
Dietary Folate Equivalents	104 mcg
Choline	25.3 mg
Betaine	16.3 mg
Pantothenic Acid	0.5 mg
Minerals
Calcium	35.9 mg
Iron	2.4 mg
Magnesium	150 mg
Phosphorus	304 mg
Potassium	297 mg
Sodium	4.1 mg
Selenium	24.4 mcg
Fluoride	24.4 mcg
Zinc	2.3 mg
Copper	0.8 mg
Manganese	0.9 mg
Saturated Fats	2.0 g
14:00	11.5 mg
16:00	1017 mg
17:00	9.2 mg
18:00	777 mg
19:00	777 mg
20:00	52.9 mg
22:00	147 mg
24:00:00	34.5 mg
Monounsaturated Fat	8.5 g
16:1 undifferentiated	9.2 mg
16:1 c	9.2 mg
16:1 t	9.2 mg
17:01	6.9 mg
18:1 undifferentiated	8454 mg
18:1 c	8454 mg
18:1 t	8454 mg
20:01	39.1 mg
22:1 undifferentiated	13.3 mg
22:1 c	13.3 mg
22:1 t	13.3 mg
Polyunsaturated Fat	10.6 g
16:2 undifferentiated 18:2 undifferentiated	10.6 g 10602 mg
18:2 n-6 c, c	10602 mg
18:2 c, t	10602 mg
18:2 t, c	10602 mg
18:2 t, t	10602 mg
18:2 i	10602 mg
18:2 t not further defined	10602 mg
18:03	27.6 mg
18:3 n-3, c, c, c	27.6 mg
18:3 n-6, c, c, c	27.6 mg
18:4 undifferentiated	6.4 mg
20:5 n-3	6.4 mg
22:02	6.4 mg
Other Fats
Omega 3 Fatty Acids	34.0 mg
Omega 6 Fatty Acids	10602 mg
Sterols
Phytosterol	246 mg
Campesterol	246 mg
Stigmasterol	246 mg
Beta-sitosterol	246 mg
Amino Acids
Alanine	514 mg
Arginine	1105 mg
Cystine	207 mg
Glycine	672 mg
Histidine	291 mg
Isoleucine	524 mg
Leucine	763 mg
Lysine	431 mg
Methionine	227 mg
Phenylalanine	538 mg
Proline	544 mg
Serine	495 mg
Threonine	427 mg
Tryptophan	160 mg
Tyrosine	306 mg
Valine	605 mg
Hydroxyproline	495 mg
Glutamic Acid	2566 mg
Aspartic Acid	1125 mg

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.

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