Sunflower seeds

Here’s a detailed look at the contents of sunflower seeds:

Nutritional Content of Sunflower Seeds (Per 100 grams)

1. Calories: Approximately 584 kcal

2. Healthy Fats:

   • Total Fat: About 51 grams
     • Monounsaturated Fat: Around 20 grams
     • Polyunsaturated Fat: About 22 grams (including omega-6 fatty acids)
     • Saturated Fat: About 5 grams

3. Protein: Approximately 21 grams

4. Fiber: About 8-10 grams

5. Vitamins:

   • Vitamin E: About 35.17 mg (over 200% of the Daily Value)
   • Vitamin B1 (Thiamine): 1.48 mg
   • Vitamin B3 (Niacin): 8.33 mg
   • Vitamin B6: 1.35 mg
   • Folate: 227 µg

6. Minerals:

   • Magnesium: About 325 mg
   • Iron: Approximately 5 mg
   • Phosphorus: Around 660 mg
   • Calcium: About 78 mg
   • Potassium: About 700 mg
   • Zinc: Approximately 5 mg
   • Copper: About 1.8 mg
   • Manganese: Approximately 1.9 mg

7. Antioxidants:

   • Phenolic Compounds: Such as chlorogenic acid and caffeic acid
   • Selenium: A trace element with antioxidant properties

8. Carbohydrates:

   • Total Carbohydrates: About 20 grams
     • Dietary Fiber: About 8-10 grams
     • Sugars: Very minimal

9. Phytochemicals:

   • Phytosterols: Compounds that can help lower cholesterol levels
   • Tocopherols: Different forms of Vitamin E with antioxidant properties

These nutrients make sunflower seeds a rich source of protein, healthy fats, and essential vitamins and minerals, contributing to heart health, skin health, and overall wellness.