Sunflower Seeds
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Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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vegan lifestyle."
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Ingredients: Descriptions and Photos
Sunflower Seeds
(Sunflower Seeds) The sunflower seeds in this photo are raw and machine hulled. We use them in baking and sprinkle them on our salads. We purchase our raw sunflower seeds from health food store, specialty supermarkets, and from cooperatives. Sunflower seeds are nearly 50% fat, and can go rancid if stored at room temperature, so we always store them in our freezer. See the nutritional chart below.
Refuse: 46% (Hulls)
Scientific Name: Helianthus annuus
NDB No: 12036 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ------- 144g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
5.36
|
21
|
0.341
|
7.72
|
| Energy |
kcal
|
570
|
0
|
|
821
|
| Energy |
kj
|
2385
|
0
|
|
3434
|
| Protein |
g
|
22.78
|
21
|
0.749
|
32.80
|
| Total lipid (fat) |
g
|
49.57
|
21
|
0.788
|
71.38
|
| Ash |
g
|
3.53
|
9
|
0.212
|
5.08
|
| Carbohydrate, by difference |
g
|
18.76
|
0
|
|
27.01
|
| Fiber, total dietary |
g
|
10.5
|
0
|
|
15.1
|
| Sugars, total |
g
|
2.62
|
0
|
|
3.77
|
| Minerals | |||||
| Calcium, Ca |
mg
|
116
|
2
|
|
167
|
| Iron, Fe |
mg
|
6.77
|
2
|
|
9.75
|
| Magnesium, Mg |
mg
|
354
|
1
|
|
510
|
| Phosphorus, P |
mg
|
705
|
2
|
|
1015
|
| Potassium, K |
mg
|
689
|
0
|
|
992
|
| Sodium, Na |
mg
|
3
|
1
|
|
4
|
| Zinc, Zn |
mg
|
5.06
|
2
|
|
7.29
|
| Copper, Cu |
mg
|
1.752
|
2
|
|
2.523
|
| Manganese, Mn |
mg
|
2.020
|
1
|
|
2.909
|
| Selenium, Se |
mcg
|
59.5
|
10
|
1.489
|
85.7
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
1.4
|
0
|
|
2.0
|
| Thiamin |
mg
|
2.290
|
1
|
|
3.298
|
| Riboflavin |
mg
|
0.250
|
1
|
|
0.360
|
| Niacin |
mg
|
4.500
|
1
|
|
6.480
|
| Pantothenic acid |
mg
|
6.745
|
0
|
|
9.713
|
| Vitamin B-6 |
mg
|
0.770
|
0
|
|
1.109
|
| Folate, total |
mcg
|
227
|
0
|
|
327
|
| Folic acid |
mcg
|
0
|
0
|
|
0
|
| Folate, food |
mcg
|
227
|
0
|
|
327
|
| Folate, DFE |
mcg_DFE
|
227
|
0
|
|
327
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin A, IU |
IU
|
50
|
0
|
|
72
|
| Vitamin A, RAE |
mcg_RAE
|
3
|
0
|
|
4
|
| Retinol |
mcg
|
0
|
0
|
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
34.50
|
2
|
|
49.68
|
| Vitamin E, added |
mg
|
0.00
|
0
|
|
0.00
|
| Tocopherol, beta |
mg
|
1.30
|
2
|
|
1.87
|
| Tocopherol, gamma |
mg
|
0.00
|
2
|
|
0.00
|
| Tocopherol, delta |
mg
|
0.00
|
2
|
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
2.7
|
0
|
|
3.9
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
5.195
|
0
|
|
7.481
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
|
0.000
|
| 14:0 |
g
|
0.051
|
14
|
|
0.073
|
| 16:0 |
g
|
2.795
|
169
|
|
4.025
|
| 18:0 |
g
|
2.202
|
169
|
|
3.171
|
| Fatty acids, total monounsaturated |
g
|
9.462
|
0
|
|
13.625
|
| 16:1 undifferentiated |
g
|
0.049
|
15
|
|
0.071
|
| 18:1 undifferentiated |
g
|
9.356
|
169
|
|
13.473
|
| 20:1 |
g
|
0.048
|
10
|
|
0.069
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
32.735
|
0
|
|
47.138
|
| 18:2 undifferentiated |
g
|
32.632
|
169
|
|
46.990
|
| 18:3 undifferentiated |
g
|
0.069
|
12
|
|
0.099
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0
|
| Phytosterols |
mg
|
534
|
0
|
|
769
|
| Amino acids | |||||
| Tryptophan |
g
|
0.348
|
25
|
|
0.501
|
| Threonine |
g
|
0.928
|
41
|
|
1.336
|
| Isoleucine |
g
|
1.139
|
41
|
|
1.640
|
| Leucine |
g
|
1.659
|
41
|
|
2.389
|
| Lysine |
g
|
0.937
|
44
|
|
1.349
|
| Methionine |
g
|
0.494
|
40
|
|
0.711
|
| Cystine |
g
|
0.451
|
26
|
|
0.649
|
| Phenylalanine |
g
|
1.169
|
40
|
|
1.683
|
| Tyrosine |
g
|
0.666
|
31
|
|
0.959
|
| Valine |
g
|
1.315
|
41
|
|
1.894
|
| Arginine |
g
|
2.403
|
35
|
|
3.460
|
| Histidine |
g
|
0.632
|
35
|
|
0.910
|
| Alanine |
g
|
1.117
|
26
|
|
1.608
|
| Aspartic acid |
g
|
2.446
|
26
|
|
3.522
|
| Glutamic acid |
g
|
5.579
|
26
|
|
8.034
|
| Glycine |
g
|
1.461
|
26
|
|
2.104
|
| Proline |
g
|
1.182
|
25
|
|
1.702
|
| Serine |
g
|
1.075
|
26
|
|
1.548
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
|
0
|
| Theobromine |
mg
|
0
|
0
|
|
0
|
| Carotene, beta |
mcg
|
30
|
0
|
|
43
|
| Carotene, alpha |
mcg
|
0
|
0
|
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
0
|
| Lycopene |
mcg
|
0
|
0
|
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
|
0
|
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!
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