Foundation Diet and Health
Foundation
Diet and Health
Switzerland
QR Code
The best perspective for your health

Sunflower seeds

Sunflower seeds contain over 90 % unsaturated fatty acids, as well as vitamin E, vitamin B, vitamin A, vitamin F, carotene, calcium, iodine, and magnesium.
We have provided the missing values for the nutritional information from the USDA database for this ingredient.
5%
Water
 22
Macronutrient carbohydrates 21.68%
/23
Macronutrient proteins 22.53%
/56
Macronutrient fats 55.79%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, 23.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, 0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = !:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 23.05 g and almost no alpha-linolenic acid (ALA).

Sunflower seeds. There are four types of sunflower plants: the first has a very thin shell and is used to make oil, the second is used in animal feed, the third is used for decoration, and the fourth, described here, is used in recipes and eaten as snacks. This type has larger seeds that are easier to remove from the shell.

General information:

From Wikipedia: “The sunflower seed is the fruit of the sunflower (Helianthus annuus). The term "sunflower seed" is actually a misnomer when applied to the seed in its pericarp (hull). Botanically speaking, it is a cypsela. When dehulled, the edible remainder is called the sunflower kernel or heart.

There are three types of commonly used sunflower seeds: linoleic (most common), high oleic, and NuSun. Each variety has its own unique levels of monounsaturated, saturated, and polyunsaturated fats. The information in this article refers mainly to the linoleic variety.

For commercial purposes, sunflower seeds are usually classified by the pattern on their husks. If the husk is solid black, the seeds are called black oil sunflower seeds. The crops may be referred to as oilseed sunflower crops. These seeds are usually pressed to extract their oil. Striped sunflower seeds are primarily used for food; as a result, they may be called confectionery sunflower seeds.”

Culinary uses:

Sunflower seeds are more commonly eaten as a snack than as part of a meal. They can also be used as garnishes or ingredients in various recipes. The seeds may be sold as in-shell seeds or dehulled kernels. The seeds can also be sprouted and eaten in salads.

When in-shell seeds are processed, they are first dried. Afterwards, they may also be roasted or dusted with salt or flour for preservation of flavor. Dehulling is commonly performed by cracking the hull with one's teeth and spitting it out while keeping the kernel in the mouth and eating it.

Sunflower seeds sold by the bag are either eaten "plain" (salted only) or with a variety of flavorings added by the maker including barbecue, pickle, hot sauce, bacon, ranch, and nacho cheese as well as others.

In-shell sunflower seeds are particularly popular in Mediterranean and Asian countries where they can be bought freshly roasted and are a common food, while in many countries, they can be bought freshly packed in various roasted flavors. In the United States, they are commonly eaten by baseball players as an alternative to chewing tobacco.

Dehulled kernels have been mechanically processed to remove the hull. These kernels may be sold raw or roasted. These dehulled kernels are sometimes added to bread and other baked goods for their flavor. There is also sunflower butter, similar to peanut butter, but using sunflower seeds instead of peanuts, which is a common substitute in schools for children with nut allergies . Apart from human consumption, sunflower seeds are also used as food for pets and wild birds in boxes and small bags.

Nutritional value:

In a 100-gram serving, dried whole sunflower seeds provide 584 calories and are composed of 5% water, 20% carbohydrates, 51% total fat and 21% protein (table). The seeds are a rich source (20% or higher of the Daily Value, DV) of protein (42% DV), dietary fiber (36% DV), many B vitamins (23-129% DV) and vitamin E (234% DV). The seeds also contain high levels of dietary minerals, including magnesium, manganese, phosphorus, iron and zinc (40-94% DV).

Half of a 100-gram serving is fat, mainly monounsaturated and polyunsaturated fats, principally linoleic acid. Additionally, the seeds contain phytosterols which may contribute toward lower levels of blood cholesterol.”

Hulls:

The hulls, or shells, mostly composed of cellulose, decomposes slowly and may be burned as biomass fuel. Sunflower hulls of the cultivated sunflower (Helianthus annuus) contain allelopathic compounds which are toxic to grasses and the vast majority of cultivated garden plants. The hulls can be used as an effective herbicide and will typically kill or severely stunt the "growing" of competing plants if used as mulch. Care should be observed in the placement of bird feeders in gardens with bird seed which contains sunflower seeds as the discarded hulls can end up scattered by birds or squirrels from feeders and can kill or stunt plants that are growing nearby. Only a small number of garden plants, such as day lillies, are unaffected by the allelopathic compounds found in sunflower hulls.

Nutrient tables

Nutritional Information per 100g
2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 584 kcal
2'444 kJ
29.2%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 51 g73.5%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 4.5 g22.3%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 20 g7.4%
Recommended daily allowance according to the GDA: 270g
Sugars 2.6 g2.9%
Recommended daily allowance according to the GDA: 90g
Fiber 8.6 g34.4%
Recommended daily allowance according to the GDA: 25g
Protein (albumin) 21 g41.6%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:9.0 mg)23 mg1.0%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kcal
VitVitamin E, as a-TEs 35 mg293.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
FatLinoleic acid; LA; 18:2 omega-6 23 g231.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
MinCopper, Cu 1.8 mg180.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
ProtTryptophan (Trp, W) 0.35 g140.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
VitThiamine (vitamin B1) 1.5 mg135.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
VitFolate, as the active form of folic acid (née vitamin B9 and 227 µg114.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
VitBiotin (ex vitamin B7, H) 56 µg112.0%
Recommended daily allowance according to the EU: LMIV-2011: 50 µg
ProtThreonine (Thr, T) 0.93 g100.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
MinManganese, Mn 2.0 mg98.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
MinSelenium, Se 53 µg96.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg

Detailed Nutritional Information per 100g for this Ingredient

Explanations

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Nutritional Information per 100g

Essential fatty acids, (SC-PUFA) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Linoleic acid; LA; 18:2 omega-6 23 g231.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.06 g3.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g

Nutritional Information per 100g

Essential amino acids 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.35 g140.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0.93 g100.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) 1.1 g92.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Valine (Val, V) 1.3 g82.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Phenylalanine (Phe, F) 1.2 g75.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Leucine (Leu, L) 1.7 g69.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Methionine (Met, M) 0.49 g53.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Lysine (Lys, K) 0.94 g50.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g

Nutritional Information per 100g

Vitamins 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Vitamin E, as a-TEs 35 mg293.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Thiamine (vitamin B1) 1.5 mg135.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Folate, as the active form of folic acid (née vitamin B9 and 227 µg114.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Biotin (ex vitamin B7, H) 56 µg112.0%
Recommended daily allowance according to the EU: LMIV-2011: 50 µg
Vitamin B6 (pyridoxine) 1.3 mg96.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Niacin (née vitamin B3) 8.3 mg52.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Riboflavin (vitamin B2) 0.36 mg25.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Pantothenic acid (vitamin B5) 1.1 mg19.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Vitamin C (ascorbic acid) 1.4 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin A, as RAE 3.0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg

Nutritional Information per 100g

Essential macroelements (macronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Phosphorus, P 660 mg94.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Magnesium, Mg 325 mg87.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Potassium, K 645 mg32.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Calcium, Ca 78 mg10.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Sodium, Na 9.0 mg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Nutritional Information per 100g

Essential trace elements (micronutrients) 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Copper, Cu 1.8 mg180.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Manganese, Mn 2.0 mg98.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Selenium, Se 53 µg96.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
Zinc, Zn 5.0 mg50.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Iron, Fe 5.2 mg38.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Iod, I (Jod, J) 4.0 µg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 150 µg

Comments