Sunflower Seeds
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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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.

Seeds, sunflower seed kernels, dried

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
USDA National Nutrient Database for Standard Reference, Release 19 (2006)

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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