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Sunflower seed nutrition chart, glycemic index and rich nutrients

Seeds, sunflower seed kernels, dried
*all the values are displayed for the amount of 100 grams

What is Sunflower seed rich in: TOP 5 nutrients.

Sunflower seed
Rich in Fats
richer than 97% foods
richer than 97% foods
richer than 92% foods
richer than 91% foods
richer than 91% foods
97% Fats
97% Calories
92% Phosphorus
91% Vitamin B1
91% Magnesium
Explanation: This food contains more Fats than 97% of foods. More importantly, although there are several foods (3%) which contain more Fats, this food itself is rich in Fats more than it is in any other nutrient. Similarly it is relatively rich in Calories, Phosphorus, Vitamin B1 and Magnesium

Sunflower seed Glycemic index (GI)

20
Similar food data
35 Sesame Sesame
15 Seed Seed

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 42%
20.78 g of 50 g
42%
Fats:
Daily Value: 79%
51.46 g of 65 g
79%
Carbs:
Daily Value: 7%
20 g of 300 g
7%
Water:
Daily Value: 0%
4.73 g of 2,000 g
0%
Other:
3.03 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 584
% Daily Value*
78%
Total Fat 51g
20%
Saturated Fat 4g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 9mg
7%
TotalCarbohydrate 20g
36%
Dietary Fiber 9g
Total Sugars 3g
Includes 1g Added Sugars
Protein 21g
Vitamin D 0mcg 0%

Calcium 78mg 8%

Iron 5mg 28%

Potassium 645mg 18%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 78 mg of 1,000 mg 8%
Iron: 5.25 mg of 18 mg 29%
Magnesium: 325 mg of 400 mg 81%
Phosphorus: 660 mg of 1,000 mg 66%
Potassium: 645 mg of 3,500 mg 18%
Sodium: 9 mg of 2,400 mg 0%
Zinc: 5 mg of 15 mg 33%
Copper: 1.8 mg of 2 mg 90%
Manganese: 1.95 mg of 2 mg 98%
Selenium: 53 µg of 70 µg 76%
Choline: 55.1 mg of 550 mg 10%

Mineral chart - relative view

Phosphorus
660 mg
TOP 8%
Magnesium
325 mg
TOP 9%
Potassium
645 mg
TOP 9%
Iron
5.25 mg
TOP 10%
Copper
1.8 mg
TOP 15%
Zinc
5 mg
TOP 19%
Selenium
53 mg
TOP 21%
Calcium
78 mg
TOP 26%
Manganese
1.95 mg
TOP 28%
Choline
55.1 mg
TOP 64%
Sodium
9 mg
TOP 86%

Vitamin coverage chart

Vitamin A: 50 IU of 5,000 IU 1%
Vitamin E : 35.17 mg of 20 mg 175%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 1.4 mg of 60 mg 2%
Vitamin B1: 1.48 mg of 2 mg 99%
Vitamin B2: 0.355 mg of 2 mg 21%
Vitamin B3: 8.335 mg of 20 mg 42%
Vitamin B5: 1.13 mg of 10 mg 11%
Vitamin B6: 1.345 mg of 2 mg 67%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B1
1.48 µg
TOP 9%
Vitamin B6
1.345 µg
TOP 13%
Vitamin B3
8.335 µg
TOP 15%
Vitamin B2
0.355 µg
TOP 20%
Vitamin B5
1.13 µg
TOP 33%
Vitamin E
35.17 µg
TOP 33%
Vitamin C
1.4 µg
TOP 39%
Vitamin A
50 µg
TOP 49%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 348 mg of 280 mg 124%
Threonine: 928 mg of 1,050 mg 88%
Isoleucine: 1139 mg of 1,400 mg 81%
Leucine: 1659 mg of 2,730 mg 61%
Lysine: 937 mg of 2,100 mg 45%
Methionine: 494 mg of 1,050 mg 47%
Phenylalanine: 1169 mg of 1,750 mg 67%
Valine: 1315 mg of 1,820 mg 72%
Histidine: 632 mg of 700 mg 90%

Fat type information

Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.