sunflower seed

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 excellent protein with all amino acids high Vitamin E, Selenium, Copper and Manganese healthy fat
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 beneficial monounsaturated vegetable fat high phytosterol content
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	Âµg	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	Âµg	400.0	1000.0	227	56.8%	14.2%
Choline, total	mg			55.1
Betaine	mg			35.4
Vitamin B-12	Âµg	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)	Âµg	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