Sunflower seeds
SUNFLOWER SEEDS
Sunflower seeds are a very high-calorie product. They are characterized by a high content of many vitamins (especially biotin, alpha-tocopherol, and B vitamins), minerals, unsaturated fatty acids (especially polyunsaturated omega-6 fatty acids, in particular linoleic acid), phytosterols, and purine bases.
Sunflower seeds are extremely rich in biotin (100 g contains 1340.0% of the daily requirement) and alpha-tocopherol (228.0%), rich in vitamin B1 (thiamine) (105.3%), vitamin B9 (folic acid) (56.8%), vitamin B6 (pyridoxine) (53.6%), nicotinic acid (vitamin PP) (37.8%), pantothenic acid (33.3%), vitamin B2 (riboflavin) (15.0%), choline (11.0%).
The mineral composition is dominated by: nickel (247.0%), vanadium (210.3%), copper (178.0%), boron (162.1%), manganese (97.5%), phosphorus (85.3%), magnesium (83.9%), selenium (83.8%), cobalt (53.0%), zinc (41.7%), iron (37.8%), molybdenum (27.9%), silicon (26.7%), rubidium (26.0%), potassium (25.8%), zirconium (22.4%), calcium (20.2%), sulfur (18.1%), tin (8.2%).
Sunflower seeds contain proteins (25.9%), which include essential and non-essential amino acids (40.7% and 28.8% of the daily requirement per 100 g, respectively). Isoleucine (56.8%) and valine (55.7%) predominate among the essential amino acids; glycine (41.7%), glutamic acid (41.0%), and arginine (39.4%) predominate among the non-essential amino acids.
Sunflower seeds are particularly notable for their content of unsaturated fatty acids (106.7%), especially polyunsaturated omega-6 fatty acids (254.4%, the main part of which is linoleic acid). Sunflower seeds also have a high content of monounsaturated omega-9 fatty acid – oleic acid: 100 g contains 17.7-18.4 g. It is known that oleic acid promotes the dissolution of cholesterol plaques in blood vessels and thus prevents the development of atherosclerosis. Therefore, sunflower seeds are a good remedy for the prevention of atherosclerosis.
Sunflower seeds are also characterized by an extremely high content of phytosterols (970.9% of the daily norm in 100 g), the main part of which is beta-sitosterol (151.3%), which allows sunflower seeds to be classified as a women’s product (for more details, see Avocado). At the same time, the composition of phytosterols in this product is quite diverse and includes 11 substances.
Sunflower seeds contain phospholipids lecithin (= phosphatidylcholine): 38.5-230.0 mg per 100 g and cephalin (= phosphatidylethanolamine): 61.5-123 mg per 100 g. Lecithin is the main component of cell membranes, one of the main building materials of the liver and components of brain cells. Lecithin lowers cholesterol, promotes the breakdown of fats, and has antioxidant properties (for more details, see Soy). Nerve tissue is rich in cephalin, especially in the membranes of brain cells, whose permeability it regulates and whose integrity it restores.
Sunflower seeds contain fiber (27.2%) and pectin (16.0%), a significant amount of starch (1.5 to 7.1 g per 100 g) and quite a lot of sucrose (2.5 g).
At the same time, the content of purine bases in 100 g is 52.3% of the daily norm, which must be taken into account by patients with gout. For comparison: 100 g of beef contains 46.7% of the daily norm of purines (for the human body), 100 g of lamb – 48.7%, 100 g of veal and pork – 52.3%, 100 g of duck meat contains 52.4%, and 100 g of turkey and chicken breast contains 40%.
The oxalic acid content in 100 g is 18.9 mg, which is 4.7% of the maximum permissible daily intake (for more details, see Rhubarb).
Thus, sunflower seeds are an extremely valuable food product that contains significant amounts of almost all the nutrients essential for the human body, but too frequent and abundant consumption can provoke a gout attack.
Calorie content per 100 g: 577.7-584.0 kcal
Water per 100 g: 4.73 g
Ash per 100 g: 3.02 g
Water per 100 g: 4.73 g
Ash per 100 g: 3.02 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually | ||
| Vitamin B1 (thiamine) | 1.48-2.10 mg | 105.3 |   |
| Vitamin B2 (riboflavin) | 0.24-0.36 mg | 15 |  |
| Vitamin B5 (pantothenic acid) | 1.130-2.200 mg | 33 |  |
| Vitamin B6 (pyridoxine) | 0.800-1.345 mg | 53.6 |  |
| Vitamin B9 (folic acid) | 227.0 | 56.8 | |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0 |  |
| Vitamin C (ascorbic acid) | 1.4 | 2 | |
| Vitamin E (alpha-tocopherol) | 33.20-35.17 mg | 228 | |
| Beta-tocopherol | 1.18 | 7.9 |  |
| Gamma-tocopherol | 0.10-0.37 mg | 1.6 | |
| Delta-tocopherol | 0.02 | 0.1 | |
| Vitamin D (ergocalciferol) | 0.0 | 0 | |
| Vitamin PP (nicotinic acid) | 6,800-8,335 mg | 37.8 |  |
| Vitamin K (phylloquinone) | 0.0 | 0 | |
| Biotin | 670.0 | 1340 | |
| Beta-carotene | 30.0 | 0.6 | |
| Alpha-carotene | 0.0 | 0 | |
| Lutein + zeaxanthin | 0.0 | 0 | |
| Beta-cryptoxanthin | 0.0 | 0 | |
| Lycopene | 0.0 | 0 | |
| Choline | 55.1 | 11.0 | |
| Methylmethionine sulfonium (vitamin U) | 0 | 0 | |
| Betaine trimethylglycine | 35 | 3.5 | |
* Full jug – 100% of the daily norm; empty – 0-1% of the daily norm.
MINERAL ELEMENTS
Macroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 645.0 mg | 25.8 | |
| Calcium | 78.0-367.0 mg | 20.2 | |
| Silicon | 8 | 26.7 | |
| Magnesium | 317.0-354.0 mg | 83.9 |  |
| Sodium | 90.0-160.0 mg | 9.6 | |
| Sulfur | 180.8 | 18.1 | |
| Phosphorus | 660.0-705.0 mg | 85.3 | |
| Chlorine | 47 | 2.0 | |
Microelements and ultramicroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Aluminum | 296.0 | 0.8 | |
| Boron | 113.5 | 162.1 | |
| Vanadium | 84.1 | 210.3 | |
| Iron | 5.25-6.10 mg | 37.8 | |
| Iodine | 6.8 | 4.5 | |
| Cobalt | 5.3 | 53 |  |
| Lithium | 7.1 | 7.1 | |
| Manganese | 1950.0 | 97.5 | |
| Copper | 1752.0-1800.0 μg | 178 |  |
| Molybdenum | 19.5 | 27.9 | |
| Arsenic | 0.2 | 1.7 | |
| Nickel | 144.0-597.0 μg | 247.0 | |
| Tin | 164.0 | 8.2 | |
| Rubidium | 26.0 | 26.0 | |
| Lead | 0.5 | 5.0 | |
| Selenium | 53.0-56.0 μg | 83 | |
| Silver | 0.05 | 0 | |
| Strontium | 27.2 | 3.4 | |
| Thallium | 0.03 | 1.5 | |
| Titanium | 27.9 | 3.3 | |
| Fluorine | 91.0 | 2.3 | |
| Chromium | 1.3-4.8 μg | 6.1 | |
| Zinc | 5000.0 μg | 41.7 | |
| Zirconium | 11.2 | 22.4 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily value | |
| in numbers | visually | ||
| Total protein content | 20.78 | 25.9 | |
| Essential amino acid content | 8.485-9.261 g | 40.7 | |
| Content of replaceable amino acids | 16.381 g | 28.8 | |
Essential amino acids
| Name of acid | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Valine | 1.315-1.471 g | 55.7 | |
| Histidine | 0.632 g | 30.1 | |
| Isoleucine | 1.139-1.131 g | 56.8 | |
| Leucine | 1.659-2.011 g | 39.9 | |
| Lysine | 0.855-0.937 g | 21.9 | |
| Methionine | 0.494-0.546 g | 28.9 | |
| Threonine | 0.885-0.928 g | 37.8 | |
| Tryptophan | 0.337-0.348 g | 34.3 | |
| Phenylalanine | 1.169-1.257 g | 40.4 | |
Non-essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 1.117 g | 16.9 | |
| Arginine | 2.403 g | 39.4 | |
| Aspartic acid | 2.446 g | 20.0 | |
| Glycine | 1.461 g | 41.7 | |
| Glutamic acid | 5.579 g | 41.0 | |
| Proline | 1.182 g | 26.3 | |
| Serine | 1.075 g | 13.0 | |
| Tyrosine | 0.667 g | 22.2 | |
| Cystine | 0.451 g | 25.1 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total fat content | 51.46 | 51.5 | |
| Unsaturated fatty acid content | 40.96-46.54 g | 106.7 | |
| Omega-3 unsaturated fatty acid content | 0.080-0.180 g | 13 | |
| Omega-6 unsaturated fatty acid content | 23.050-27.800 g | 254.4 | |
| Saturated fatty acid content | 4.470-7.318 g | 23.6 | |
Unsaturated fatty acids
| Acid name | Content, g per 100 g of product |
| Palmitoleic C 16:1 (omega-7) | 0.020-0.053 g |
| Heptadecamonoenoic C 17:1 (omega-9) | 0.02 |
| Oleic C 18:1 (omega-9) | 17.700-18.380 g |
| Linoleic C 18:2 (omega-6) | 23.050-27.800 g |
| Linolenic C 18:3 (omega-3) | 0.060-0.160 g |
| Stearidonic C 18:4 (omega-3) | 0 |
| Gadoleic C 20:1 (omega-11) | 0.090-0.107 g |
| Eicosadienoic C 20:2 (omega-6) | 0 |
| Eicosatrienoic C 20:3 (omega-3) | 0 |
| Arachidic C 20:4 (omega-6) | 0 |
| Eicosapentaenoic C 20:5 (omega-3) | 0.0 |
| Erucic acid C 22:1 (omega-9) | 0 |
| Clupanoid C 22:5 (omega-3) | 0 |
| Docosahexaenoic C 22:6 (omega-3) | 0 |
| Nervonova C 24:1 (omega-9) | 0 |
Saturated fatty acids
| Acid name | Content, g per 100 g of product |
| Caprylic 8:0 | 0 |
| Capric 10:0 | 0 |
| Lauric C 12:0 | 0 |
| Myristinic C 14:0 | 0.030-0.053 g |
| Pentadecanoic acid 15:0 | 0 |
| Palmitic acid C 16:0 | 2.210-3.100 g |
| Margaric C 17:0 | 0 |
| Stearic C 18:0 | 1.690-3.370 g |
| Arachidic C 20:0 | 0.120-0.321 g |
| Behenic C 22:0 | 0.320-0.374 g |
| Lignoceric C 24:0 | 0.08 |
Sterols
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total phytosterols | 534.0 mg | 970.9 |  |
| Campesterol | 7.0-13.0 mg | 18.2 | |
| Beta-sitosterol | 56.0-65.0 mg | 151.3 | |
| Stigmasterol | 7.0-12.0 mg | 27.1 | |
| Delta-5-avenasterol | 1.5-7.0 mg | 12.1 | |
| Delta-5-campesterol | 0.6-3.0 mg | 5.1 | |
| Delta-7-avenasterol | 3.0-6.6 mg | 13.7 | |
| Delta-7-stigmasterol | 3.7-24.0 mg | 39.6 | |
| Fucosterol | 2.0-3.0 mg | 7.1 | |
| Isofucosterol | 0.4-1.0 mg | 2.0 | |
| Brassicasterol | 0.0-0.2 mg | 0.6 | |
| Clerosterol | 0.7-1.0 mg | 4.9 | |
| Cholesterol | 0.0 | 0 | – |
CARBOHYDRATES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total carbohydrate content | 20.0 | 5.7 | |
| Mono- and disaccharides | 3.4 | 6.8 | |
| Glucose | 0.2 | 2.1 | |
| Fructose | 0.15 | 0.4 | |
| Galactose | 0 | 0 | |
| Sucrose | 2.5 | – | – |
| Lactose | 0 | 0 | |
| Starch | 1.5-7.1 g | – | – |
| Maltose | 0 | – | – |
| Fiber | 5.0-8.6 | 27.2 | |
| Pectin | 0 | 16 | |
PURINE BASES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Purine content | 65.0 | 52.3 | |
Units of measurement:
Piece (weight of one seed): 0.056-0.077 g
Teaspoon: 250.0 g
Glass: 200.0 g
Teaspoon: 7.0 g
Tablespoon: 20.0 g