Eating Sunflower Seeds For Health

Seeds, sunflower seed kernels, dried, 1/4 cup

Nutrient	Units	.25 X 1 cup ------- 36g
Proximates
Water	g	1.93
Energy	kcal	205
Energy	kj	859
Protein	g	8.20
Total lipid (fat)	g	17.85
Ash	g	1.27
Carbohydrate, by difference	g	6.75
Fiber, total dietary	g	3.8
Sugars, total	g	0.94
Minerals
Calcium, Ca	mg	42
Iron, Fe	mg	2.44
Magnesium, Mg	mg	127
Phosphorus, P	mg	254
Potassium, K	mg	248
Sodium, Na	mg	1
Zinc, Zn	mg	1.82
Copper, Cu	mg	0.631
Manganese, Mn	mg	0.727
Selenium, Se	mcg	21.4
Vitamins
Vitamin C, total ascorbic acid	mg	0.5
Thiamin	mg	0.824
Riboflavin	mg	0.090
Niacin	mg	1.620
Pantothenic acid	mg	2.428
Vitamin B-6	mg	0.277
Folate, total	mcg	82
Folic acid	mcg	0
Folate, food	mcg	82
Folate, DFE	mcg_DFE	82
Vitamin B-12	mcg	0.00
Vitamin B-12, added	mcg	0.00
Vitamin A, IU	IU	18
Vitamin A, RAE	mcg_RAE	1
Retinol	mcg	0
Vitamin E (alpha-tocopherol)	mg	12.42
Vitamin E, added	mg	0.00
Tocopherol, beta	mg	0.47
Tocopherol, gamma	mg	0.00
Tocopherol, delta	mg	0.00
Vitamin K (phylloquinone)	mcg	1.0
Lipids
Fatty acids, total saturated	g	1.870
4:0	g	0.000
6:0	g	0.000
8:0	g	0.000
10:0	g	0.000
12:0	g	0.000
14:0	g	0.018
16:0	g	1.006
18:0	g	0.793
Fatty acids, total monounsaturated	g	3.406
16:1 undifferentiated	g	0.018
18:1 undifferentiated	g	3.368
20:1	g	0.017
22:1 undifferentiated	g	0.000
Fatty acids, total polyunsaturated	g	11.785
18:2 undifferentiated	g	11.748
18:3 undifferentiated	g	0.025
18:4	g	0.000
20:4 undifferentiated	g	0.000
20:5 n-3	g	0.000
22:5 n-3	g	0.000
22:6 n-3	g	0.000
Cholesterol	mg	0
Phytosterols	mg	192
Amino acids
Tryptophan	g	0.125
Threonine	g	0.334
Isoleucine	g	0.410
Leucine	g	0.597
Lysine	g	0.337
Methionine	g	0.178
Cystine	g	0.162
Phenylalanine	g	0.421
Tyrosine	g	0.240
Valine	g	0.473
Arginine	g	0.865
Histidine	g	0.228
Alanine	g	0.402
Aspartic acid	g	0.881
Glutamic acid	g	2.008
Glycine	g	0.526
Proline	g	0.426
Serine	g	0.387
Other
Alcohol, ethyl	g	0.0
Caffeine	mg	0
Theobromine	mg	0
Carotene, beta	mcg	11
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Lycopene	mcg	0
Lutein + zeaxanthin	mcg	0

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

credits: health recipes