Nutrition · H020

Sunflower seeds

Helianthus annuus

Nuts and Oil Seeds

All values are per 100 g of edible portion.

At a glance

Energy	2,450 kJ
Moisture	3.53 g
Ash	3,440 mg
Vitamins	17.3 mg
Total Fat	51.9 g
Cholesterol	0 mg
Dietary Fiber	10.8 g
Carbohydrate	6.85 g
Protein	23.5 g
Carotenoids	0.249 mg
Polyphenols	289 mg
Phytosterols	201 mg
Tocopherols	28,200 ug
Tocotrienols	0 ug
Organic acids	125 mg
Phytate	423 mg
Saponins	13.9 g

Full composition

Ash 25

Essential Quantity Minerals	1,900 mg
Calcium (Ca)	176 mg
Magnesium (Mg)	413 mg
Phosphorus (P)	752 mg
Potassium (K)	559 mg
Sodium (Na)	1.9 mg
Essential Trace Minerals	18.4 mg
Arsenic (As)	0 ug
Chromium (Cr)	9 ug
Cobalt (Co)	21 ug
Copper (Cu)	2,780 ug
Iron (Fe)	5.85 mg
Manganese (Mn)	2,350 ug
Molybdenum (Mo)	47 ug
Nickel (Ni)	322 ug
Selenium (Se)	0 ug
Zinc (Zn)	7,070 ug
Possibly essential Trace Minerals	6 ug
Lithium (Li)	6 ug
Non-essential Trace Minerals	1,340 ug
Aluminium (Al)	1,330 ug
Cadmium (Cd)	5 ug
Lead (Pb)	9 ug
Toxic Minerals	0 ng
Mercury (Hg)	0 ng

Vitamins 20

Vitamin A	8.15 ug
Retinol	0 ug
β-Carotene equivalents	8.15 ug
Vitamin B	4.31 mg
Thiamine (B1)	590 ug
Riboflavin (B2)	130 ug
Niacin (B3)	1.6 mg
Pantothenic acid (B5)	970 ug
Total B6	0.94 mg
Biotin (B7)	2.44 ug
Folates (B9)	81.8 ug
Ascorbic acids (C)	0 mg
Vitamin D	1.54 ug
Ergocalciferol (D2)	1.54 ug
Cholecalciferol (D3)	0 ng
25-OH-D3	0 ng
α-Tocopherol equivalent (E)	12,900 ug
Vitamin K	9.2 ug
Phylloquinones (K1)	9.2 ug
Menaquinones (K2)	0 ug

Total Fat 62

Saturated Fatty acids	6.16 g
Butyric acid (C4:0)	0 mg
Caproic acid (C6:0)	0 mg
Caprylic acid (C8:0)	0 g
Capric acid (C10:0)	0 mg
Undecanoic acid (C11:0)	0 ug
Lauric acid (C12:0)	0 mg
Myristic acid (C14:0)	47.5 mg
Pentadecanoic acid (C15:0)	0 mg
Palmitic acid (C16:0)	3,220 mg
Stearic acid (C18:0)	2,170 mg
Arachidic acid (C20:0)	175 mg
Behenic acid (C22:0)	411 mg
Lignoceric acid (C24:0)	145 mg
Unsaturated Fatty acids	43.4 g
Monounsaturated Fatty acids	17.8 g
Myristoleic acid (C14:1)	0 mg
Palmitoleic acid (C16:1)	71.6 mg
Oleic acid (C18:1n9)	17.6 g
Elaidic acid (C18:1n9t)	0 g
Eicosenoic acid (C20:1n9)	82.3 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Polyunsaturated Fatty acids	25.6 g
Linoleic acid (C18:2n6)	25.5 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
α-Linolenic acid (C18:3n3)	35.6 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Essential Fatty acids	25.6 g
Linoleic acid (C18:2n6)	25.5 g
α-Linolenic acid (C18:3n3)	35.6 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis Fatty acids	43.4 g
Cis ω-3 Fatty acids	35.6 mg
α-Linolenic acid (C18:3n3)	35.6 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis ω-6 Fatty acids	25.5 g
Linoleic acid (C18:2n6)	25.5 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Cis ω-9 Fatty acids	17.7 g
Oleic acid (C18:1n9)	17.6 g
Eicosenoic acid (C20:1n9)	82.3 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Cis ω-5 Fatty acids	0 mg
Myristoleic acid (C14:1)	0 mg
Cis ω-7 Fatty acids	71.6 mg
Palmitoleic acid (C16:1)	71.6 mg
Trans Fatty acids	0 g
Elaidic acid (C18:1n9t)	0 g

Dietary Fiber 2

Insoluble Dietary Fiber	8.51 g
Soluble Dietary Fiber	2.29 g

Carbohydrate 13

Available CHO	6.79 g
Starch	3.97 g
Oligosaccharides	90 mg
Raffinose	90 mg
Stachyose	0 mg
Verbascose	0 mg
Ajugose	0 mg
Free Sugars	2.81 g
Fructose	0.74 g
Glucose	600 mg
Sucrose	1.48 g
Maltose	0 mg
Lactose	0 g

Protein 22

Amino acids	23.1 g
Essential Amino acids	7.39 g
Histidine	541 mg
Isoleucine	991 mg
Leucine	1,500 mg
Lysine	767 mg
Methionine	198 mg
Phenylalanine	1,170 mg
Threonine	779 mg
Tryptophan	268 mg
Valine	1,170 mg
Conditionally essential Amino acids	5.53 g
Cysteine	336 mg
Arginine	2,010 mg
Glycine	1,480 mg
Proline	1,120 mg
Tyrosine	581 mg
Non-essential Amino acids	10.2 g
Alanine	1,340 mg
Aspartic acid	2,310 mg
Glutamic acid	5,240 mg
Serine	1,300 mg

Carotenoids 9

Carotenes	8.15 ug
Lycopene	0 ug
γ-Carotene	0 ug
α-Carotene	0 ug
β-Carotene	8.15 ug
Xanthophylls	22.5 ug
Lutein	20 ug
Zeaxanthin	2.48 ug
β-Cryptoxanthin	0 ug

Polyphenols 37

3,4-Dihydroxy Benzoic acid	0 ug
3-Hydroxy Benzaldehyde	0 ug
Protocatechuic acid	0 ug
Vanillic acid	0 ug
Gallic acid	0 mg
Cinnamic acid	0 ug
o-Coumaric acid	0 ug
p-Coumaric acid	500 ug
Caffeic acid	160 ug
Chlorogenic acid	8.29 mg
Ferulic acid	3,810 ug
Apigenin	0 mg
Apigenin-6-C-gluoside	0 ug
Apigenin-7-O-neohesperidoside	0 mg
Luteolin	0 ug
Kaempferol	0 mg
Quercetin	0 mg
Quercetin-3-β-D-glucoside	0 mg
Quercetin-3-O-rutinoside	0 mg
Quercetin-3-β-galactoside	0 mg
Isorhamnetin	0 mg
Myricetin	0 mg
Resvertrol	0 ug
Hesperetin	0 mg
Naringenin	0 mg
Hesperdin	0 mg
Daidzein	0 mg
Genistein	0 mg
(-)-Epicatechin	0 mg
(-)-Epigallo catechin	0 ug
(-)-Epigallo catechin 3-gallate	0 ug
(+)-Catechin	0 mg
(-)-Gallocatechin gallate	0 ug
(-)-Gallocatechin	0 ug
Syringic acid	0 mg
Sinapinic acid	0 mg
Ellagic acid	0 mg

Phytosterols 3

Campesterol	11.8 mg
Stigmasterol	14.4 mg
β-Sitosterol	175 mg

Tocopherols 4

α-Tocopherol	21,400 ug
β-Tocopherol	3,420 ug
γ-Tocopherol	3,410 ug
δ-Tocopherol	0 ug

Tocotrienols 4

α-Tocotrienol	0 ug
β-Tocotrienol	0 ug
γ-Tocotrienol	0 ug
δ-Tocotrienol	0 ug

Organic acids 10

Oxalates	23.7 mg
Soluble Oxalate	6.13 mg
Insoluble Oxalate	17.6 mg
Cis-Aconitic acid	0 mg
Citric acid	33.4 mg
Fumaric acid	1.46 mg
Malic acid	7.47 mg
Quinic acid	0 mg
Succinic acid	0.6 mg
Tartaric acid	58 mg

Source: the network's food-composition dataset (IFCT-style laboratory values). Composition varies with variety, season and preparation — use these as reference values, not a label.