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Sunflower seed nutrition, glycemic index, calories, and serving size

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

Important nutritional characteristics for Sunflower seed

Sunflower seed
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
20 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, with hulls, edible yield (46 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
11.6 (acidic )
Calories
584
97% Fats
97% Calories
92% Phosphorus
91% Vitamin B1
91% Magnesium
Explanation: The given food contains more Fats than 97% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Phosphorus, Vitamin B1, and Magnesium.

Sunflower seed Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.

20

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Macronutrients chart

21% 52% 20% 5% 4%
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 100g
Calories 584
% Daily Value*
78%
Total Fat 51g
18%
Saturated Fat 4g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 9mg
7%
Total Carbohydrate 20g
36%
Dietary Fiber 9g
Total Sugars g
Includes ? g Added Sugars
Protein 21g
Vitamin D 0mcg 0%

Calcium 78mg 8%

Iron 5mg 63%

Potassium 645mg 19%

*
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
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Sunflower seed nutrition infographic

Sunflower seed nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 24% 197% 233% 283% 57% 2% 137% 600% 255% 290% 31%
Calcium: 78 mg of 1,000 mg 8%
Iron: 5.25 mg of 8 mg 66%
Magnesium: 325 mg of 420 mg 77%
Phosphorus: 660 mg of 700 mg 94%
Potassium: 645 mg of 3,400 mg 19%
Sodium: 9 mg of 2,300 mg 0%
Zinc: 5 mg of 11 mg 45%
Copper: 1.8 mg of 1 mg 200%
Manganese: 1.95 mg of 2 mg 85%
Selenium: 53 µg of 55 µg 96%
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 µg
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A: 50 IU of 5,000 IU 1%
Vitamin E : 35.17 mg of 15 mg 234%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.4 mg of 90 mg 2%
Vitamin B1: 1.48 mg of 1 mg 123%
Vitamin B2: 0.355 mg of 1 mg 27%
Vitamin B3: 8.335 mg of 16 mg 52%
Vitamin B5: 1.13 mg of 5 mg 23%
Vitamin B6: 1.345 mg of 1 mg 103%
Folate: 227 µg of 400 µg 57%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
1.48 mg
TOP 9%
Vitamin B6
1.345 mg
TOP 13%
Vitamin B3
8.335 mg
TOP 15%
Folate
227 µg
TOP 18%
Vitamin B2
0.355 mg
TOP 20%
Vitamin B5
1.13 mg
TOP 33%
Vitamin E
35.17 mg
TOP 33%
Vitamin C
1.4 mg
TOP 39%
Vitamin A
50 IU
TOP 49%
Vitamin D
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 373% 266% 245% 183% 134% 142% 201% 217% 271%
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

4.455% 18.528% 23.137%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g

Carbohydrate type breakdown

2.5%
Starch: g
Sucrose: 2.5 g
Glucose: g
Fructose: g
Lactose: g
Maltose: g
Galactose: g

Fiber content ratio for Sunflower seed

2.62% 8.6% 8.78%
Sugar: 2.62 g
Fiber: 8.6 g
Other: 8.78 g

All nutrients for Sunflower seed per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 49% 23% 20.78g 7.4 times more than Broccoli
Fats 79% 3% 51.46g 1.5 times more than Cheese
Carbs 7% 35% 20g 1.4 times less than Rice
Calories 29% 3% 584kcal 12.4 times more than Orange
Sugar 0% 57% 2.62g 3.4 times less than Coca-Cola
Fiber 34% 12% 8.6g 3.6 times more than Orange
Calcium 8% 26% 78mg 1.6 times less than Milk
Iron 66% 10% 5.25mg 2 times more than Beef
Magnesium 77% 9% 325mg 2.3 times more than Almond
Phosphorus 94% 8% 660mg 3.6 times more than Chicken meat
Potassium 19% 9% 645mg 4.4 times more than Cucumber
Sodium 0% 86% 9mg 54.4 times less than White Bread
Zinc 45% 19% 5mg 1.3 times less than Beef
Copper 200% 15% 1.8mg 12.7 times more than Shiitake
Vitamin E 234% 33% 35.17mg 24.1 times more than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 2% 39% 1.4mg 37.9 times less than Lemon
Vitamin B1 123% 9% 1.48mg 5.6 times more than Pea
Vitamin B2 27% 20% 0.36mg 2.7 times more than Avocado
Vitamin B3 52% 15% 8.34mg 1.1 times less than Turkey meat
Vitamin B5 23% 33% 1.13mg Equal to Sunflower seed
Vitamin B6 103% 13% 1.35mg 11.3 times more than Oat
Folate 57% 18% 227µg 3.7 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 100% 0µg N/A
Tryptophan 0% 45% 0.35mg 1.1 times more than Chicken meat
Threonine 0% 59% 0.93mg 1.3 times more than Beef
Isoleucine 0% 54% 1.14mg 1.2 times more than Salmon
Leucine 0% 61% 1.66mg 1.5 times less than Tuna
Lysine 0% 71% 0.94mg 2.1 times more than Tofu
Methionine 0% 65% 0.49mg 5.1 times more than Quinoa
Phenylalanine 0% 47% 1.17mg 1.8 times more than Egg
Valine 0% 51% 1.32mg 1.5 times less than Soybean
Histidine 0% 63% 0.63mg 1.2 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 22% 27% 4.46g 1.3 times less than Beef
Monounsaturated Fat 0% 11% 18.53g 1.9 times more than Avocado
Polyunsaturated fat 0% 9% 23.14g 2 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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