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Sunflower Seeds

In-depth nutrient profile:

Sunflower Seeds, dried
(Note: "--" indicates data unavailable)
0.25 cup
(35.00 g)
GI: low
Protein7.27 g15
Carbohydrates7.00 g3
Fat - total18.01 g23
Dietary Fiber3.01 g11
Starch-- g
Total Sugars0.92 g
Monosaccharides-- g
Fructose-- g
Glucose-- g
Galactose-- g
Disaccharides-- g
Lactose-- g
Maltose-- g
Sucrose0.88 g
Soluble Fiber0.96 g
Insoluble Fiber2.05 g
Other Carbohydrates3.07 g
Monounsaturated Fat6.48 g
Polyunsaturated Fat8.10 g
Saturated Fat1.56 g
Trans Fat0.00 g
Calories from Fat162.10
Calories from Saturated Fat14.03
Calories from Trans Fat0.00
Cholesterol0.00 mg
Water1.66 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.52 mg43
Vitamin B20.12 mg9
Vitamin B32.92 mg18
Vitamin B3 (Niacin Equivalents)4.60 mg
Vitamin B60.47 mg28
Vitamin B120.00 mcg0
Biotin-- mcg--
Choline19.29 mg5
Folate79.45 mcg20
Folate (DFE)79.45 mcg
Folate (food)79.45 mcg
Pantothenic Acid0.40 mg8
Vitamin C0.49 mg1
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)17.50 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)0.88 mcg (RAE)0
Vitamin A mcg Retinol Equivalents (RE)1.75 mcg (RE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)1.75 mcg (RE)
Alpha-Carotene0.00 mcg
Beta-Carotene10.50 mcg
Beta-Carotene Equivalents10.50 mcg
Cryptoxanthin0.00 mcg
Lutein and Zeaxanthin0.00 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)12.31 mg (ATE)82
Vitamin E International Units (IU)18.34 IU
Vitamin E mg12.31 mg
Vitamin K0.00 mcg0
Boron-- mcg
Calcium27.30 mg3
Chloride-- mg
Chromium-- mcg--
Copper0.63 mg70
Fluoride-- mg--
Iodine-- mcg--
Iron1.84 mg10
Magnesium113.75 mg27
Manganese0.68 mg30
Molybdenum-- mcg--
Phosphorus231.00 mg33
Potassium225.75 mg5
Selenium18.55 mcg34
Sodium3.15 mg0
Zinc1.75 mg16
Omega-3 Fatty Acids0.03 g1
Omega-6 Fatty Acids8.07 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.01 g
17:1 Heptadecenoic0.01 g
18:1 Oleic6.43 g
20:1 Eicosenoic0.03 g
22:1 Erucic0.01 g
24:1 Nervonic0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic8.07 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic0.02 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.00 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.01 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic0.77 g
17:0 Margaric0.01 g
18:0 Stearic0.59 g
20:0 Arachidic0.04 g
22:0 Behenate0.11 g
24:0 Lignoceric0.03 g
Alanine0.32 g
Arginine0.70 g
Aspartic Acid0.71 g
Cysteine0.13 g
Glutamic Acid1.62 g
Glycine0.43 g
Histidine0.18 g
Isoleucine0.33 g
Leucine0.48 g
Lysine0.27 g
Methionine0.14 g
Phenylalanine0.34 g
Proline0.34 g
Serine0.31 g
Threonine0.27 g
Tryptophan0.10 g
Tyrosine0.19 g
Valine0.38 g
Ash1.06 g
Organic Acids (Total)-- g
Acetic Acid-- g
Citric Acid-- g
Lactic Acid-- g
Malic Acid-- g
Taurine-- g
Sugar Alcohols (Total)-- g
Glycerol-- g
Inositol-- g
Mannitol-- g
Sorbitol-- g
Xylitol-- g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg


The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

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