Sunflower Seeds Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 569

% Daily Value *

Total Fat 50g %76

Saturated Fat 5g %26

Trans Fat ~g

Cholesterol 0mg %0

Sodium 6008mg %400

Total Carbohydrate 15g %5

Dietary Fiber 9g %32

Total Sugars 3g

Protein 19g

Vitamin D 0.0IU %0

Calcium 70.0mg %5

Iron 3.8mg %21

Potassium 850mg %22

Phosphorus 1155.0mg %115

* 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.

Vitamins in sunflower seeds

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin A 9.0IU %0

Vitamin C 1.4mg %2

Vitamin K 2.7µg %2

Vitamin B1 (Thiamin) 0.1mg %9

Choline, total 55.1mg %10

Vitamin B2 (Riboflavin) 0.2mg %19

Vitamin B3 (Niacin) 7.0mg %44

Vitamin B6 0.8mg %62

Vitamin B5 (Pantothenic acid) 7.0mg %141

Vitamin E 26.1mg %174

Minerals in sunflower seeds

Calcium 70.0mg %5

Iron 3.8mg %21

Potassium 850.0mg %22

Magnesium 129.0mg %31

Zinc 5.3mg %38

Manganese 2.1mg %92

Phosphorus 1155.0mg %116

Selenium 79.3µg %144

Copper 1.8mg %203

Sodium 6008.0mg %401

Amino Acids in sunflower seeds

Lysine 0.8g %35

Leucine 1.4g %48

Methionine 0.4g %54

Valine 1.1g %57

Tyrosine 0.6g %60

Isoleucine 1.0g %64

Threonine 0.8g %70

Histidine 0.5g %71

Tryptophan 0.3g %98

Phenylalanine 1.0g %106

Cystine 0.4g %125

Fatty Acids in sunflower seeds

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of sunflower seeds is 60.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Sunflower Seeds has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 42
Leucine 59 74
Valine 39 59
Isoleucine 30 51
Threonine 23 41
Histidine 15 28
Tryptophan 6 16
Met+Cys 22 42
Phe+Tyr 30 82

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in sunflower seeds is 1.3 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of sunflower seeds is 5.5 which makes it a high energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in sunflower seeds as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that sunflower seeds is lacking.

Nutrient Density Score for sunflower seeds is 29/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for sunflower seeds

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 2.89 <12
Potassium:Sodium 0.14 >2
Caclcium:Magnesium 0.54 <2
Iron:Copper 2.08 <15
Calcium:Phosphorus 0.06 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 49%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

17% of insulinogenic calories