Sunflower seeds

ByОлена Коновалова
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

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 1005
Vitamin B2 (riboflavin) 0.24-0.36 mg 15 20
Vitamin B5 (pantothenic acid) 1.130-2.200 mg 33 30
Vitamin B6 (pyridoxine) 0.800-1.345 mg 53.6 60
Vitamin B9 (folic acid) 227.0 56.8 60
Vitamin B12 (cyanocobalamin) 0.0 0 0
Vitamin C (ascorbic acid) 1.4 2 5
Vitamin E (alpha-tocopherol) 33.20-35.17 mg 228 10010030
Beta-tocopherol 1.18 7.9  10
Gamma-tocopherol 0.10-0.37 mg 1.6 0
Delta-tocopherol 0.02 0.1 0
Vitamin D (ergocalciferol) 0.0 0 0
Vitamin PP (nicotinic acid) 6,800-8,335 mg 37.8 40
Vitamin K (phylloquinone) 0.0 0 0
Biotin 670.0 1340 10010010010010010010010010010010010010040
Beta-carotene 30.0 0.6 0
Alpha-carotene 0.0 0 0
Lutein + zeaxanthin 0.0 0 0
Beta-cryptoxanthin 0.0 0 0
Lycopene 0.0 0 0
Choline 55.1 11.0 10
Methylmethionine sulfonium (vitamin U) 0 0 0
Betaine trimethylglycine 35 3.5 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 30
Calcium 78.0-367.0 mg 20.2 20
Silicon 8 26.7 30
Magnesium 317.0-354.0 mg 83.9 90
Sodium 90.0-160.0 mg 9.6 10
Sulfur 180.8 18.1 20
Phosphorus 660.0-705.0 mg 85.3 90
Chlorine 47 2.0 5

Microelements and ultramicroelements

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Aluminum 296.0 0.8 0
Boron 113.5 162.1 10060
Vanadium 84.1 210.3 10010010
Iron 5.25-6.10 mg 37.8 40
Iodine 6.8 4.5 5
Cobalt 5.3 53 50
Lithium 7.1 7.1 10
Manganese 1950.0 97.5 90
Copper 1752.0-1800.0 μg 178 10080
Molybdenum 19.5 27.9 30
Arsenic 0.2 1.7 0
Nickel 144.0-597.0 μg 247.0 10010050
Tin 164.0 8.2 10
Rubidium 26.0 26.0 30
Lead 0.5 5.0 5
Selenium 53.0-56.0 μg 83 80
Silver 0.05 0 0
Strontium 27.2 3.4 5
Thallium 0.03 1.5 0
Titanium 27.9 3.3 5
Fluorine 91.0 2.3 5
Chromium 1.3-4.8 μg 6.1 5
Zinc 5000.0 μg 41.7 40
Zirconium 11.2 22.4 20

 

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 30
Essential amino acid content 8.485-9.261 g 40.7 40
Content of replaceable amino acids 16.381 g 28.8 30

 

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 60
Histidine 0.632 g 30.1 30
Isoleucine 1.139-1.131 g 56.8 60
Leucine 1.659-2.011 g 39.9 40
Lysine 0.855-0.937 g 21.9 20
Methionine 0.494-0.546 g 28.9 30
Threonine 0.885-0.928 g 37.8 40
Tryptophan 0.337-0.348 g 34.3 40
Phenylalanine 1.169-1.257 g 40.4 40

 

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 20
Arginine 2.403 g 39.4 40
Aspartic acid 2.446 g 20.0 20
Glycine 1.461 g 41.7 40
Glutamic acid 5.579 g 41.0 40
Proline 1.182 g 26.3 30
Serine 1.075 g 13.0 10
Tyrosine 0.667 g 22.2 20
Cystine 0.451 g 25.1 30



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 50
Unsaturated fatty acid content 40.96-46.54 g 106.7 1005
Omega-3 unsaturated fatty acid content 0.080-0.180 g 13 10
Omega-6 unsaturated fatty acid content 23.050-27.800 g 254.4 10010050
Saturated fatty acid content 4.470-7.318 g 23.6 20

 

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 100100100100100
10010010010070
Campesterol 7.0-13.0 mg 18.2 20
Beta-sitosterol 56.0-65.0 mg 151.3 10050
Stigmasterol 7.0-12.0 mg 27.1 30
Delta-5-avenasterol 1.5-7.0 mg 12.1 10
Delta-5-campesterol 0.6-3.0 mg 5.1 5
Delta-7-avenasterol 3.0-6.6 mg 13.7 10
Delta-7-stigmasterol 3.7-24.0 mg 39.6 40
Fucosterol 2.0-3.0 mg 7.1 5
Isofucosterol 0.4-1.0 mg 2.0 5
Brassicasterol 0.0-0.2 mg 0.6 0
Clerosterol 0.7-1.0 mg 4.9 5
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 5
Mono- and disaccharides 3.4 6.8 5
Glucose 0.2 2.1 5
Fructose 0.15 0.4 0
Galactose 0 0 0
Sucrose 2.5 – –
Lactose 0 0 0
Starch 1.5-7.1 g –  –
Maltose 0 – –
Fiber 5.0-8.6 27.2 30
Pectin 0 16 20
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Purine content 65.0 52.3 50

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

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