sunflower seed

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PRIMARY MICRO NUTRIENTS Vitamin E, B1, Copper, Phosphorus, Potassium, Manganese, Selenium
SECONDARY MICRO NUTRIENTS Iron, Magnesium, Zinc, Vit B3
NUTRITIONAL HIGHLIGHTS and NOTES  Vit B2, B5
NUTRITIONAL HIGHLIGHTS High nutrient content includes

  FUNCTIONAL BENEFITS and PHYTO-NUTRIENTS Anti-oxidant protection and energy metabolism:

  • from high Vitamin E content
  • from high content of Copper and Manganese needed for:
    • manufacture of hemoglobin and energy metabolism
    • manufacture of critical enzyme super oxide dismutase, needed for energy metabolism and anti-oxidant protection
  • from high content of Selenium needed for:
    • thyroid hormone conversion of T4 to biologically active T3
    • production of important anti-oxidant Glutathione

Cardio Vascular health protection from 

NUTRITIONAL HIGHLIGHTS and NUTRITIONAL NOTES Sunflower seeds are the richest nut source of Phytosterols that

  • reduce blood levels of cholesterol
  • enhance the immune response
  • decrease risk of certain cancers

RDA UL Sunflower
Nutrient Unit per100g per 25g serving
Water g 4.73
Energy kcal 584
Protein g 20.78
Total lipid (fat) g 51.46
Carbohydrate, by difference g 20
Fiber, total dietary g 8.6
Sugars, total g 2.62
Minerals
Calcium, Ca mg 1000.0 2500.0 78 7.8% 2.0%
Iron, Fe mg 8.0 45.0 5.25 65.6% 16.4%
Magnesium, Mg mg 420.0 325 77.4% 19.3%
Phosphorus, P mg 700.0 4000.0 660 94.3% 23.6%
Potassium, K mg 470.0 645 137.2% 34.3%
Sodium, Na mg 9
Zinc, Zn mg 11.0 40.0 5 45.5% 11.4%
Copper, Cu mg 0.9 10.0 1.8 200.0% 50.0%
Manganese, Mn mg 2.3 11.0 1.95 84.8% 21.2%
Selenium, Se µg 55.0 400.0 53 96.4% 24.1%
Vitamins
Vitamin C, total ascorbic acid mg 90.0 2000.0 1.4 1.6% 0.4%
Thiamin mg 1.2 1.48 123.3% 30.8%
Riboflavin mg 1.3 0.355 27.3% 6.8%
Niacin mg 16.0 35.0 8.335 52.1% 13.0%
Pantothenic acid mg 5.0 1.13 22.6% 5.7%
Vitamin B-6 mg 1.7 200.0 1.345 79.1% 19.8%
Folate, total µg 400.0 1000.0 227 56.8% 14.2%
Choline, total mg 55.1
Betaine mg 35.4
Vitamin B-12 µg 2.4 0 0.0% 0.0%
Vitamin A, IU IU 5000.0 50000.0 50 1.0% 0.3%
Vitamin E, total mg 15.0 1000.0 36.74 244.9% 61.2%
Vitamin D IU 600.0 2000.0 0 0.0% 0.0%
Vitamin K (phylloquinone) µg 120.0 2000.0 0 0.0% 0.0%
Lipids
Fatty acids, total saturated g 4.455
Fatty acids, total monounsaturated g 18.528
Fatty acids, total polyunsaturated g 23.137
Amino Acids
Tryptophan g 0.348
Threonine g 0.928
Isoleucine g 1.139
Leucine g 1.659
Lysine g 0.937
Methionine g 0.494
Cystine g 0.451
Phenylalanine g 1.169
Tyrosine g 0.666
Valine g 1.315
Arginine g 2.403
Histidine g 0.632
Alanine g 1.117
Aspartic acid g 2.446
Glutamic acid g 5.579
Glycine g 1.461
Proline g 1.182
Serine g 1.075

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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