Sunflower Seeds: Nutrient Profile
What is Sunflower Seeds richest in? Below are the vitamins, minerals and amino acids that 100 g of Sunflower Seeds delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Sunflower Seeds: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin E | 35 mg | 🟢 235% | Protects cells (antioxidant) |
| 2 | Vitamin B1 (Thiamine) | 1.5 mg | 🟢 123% | Turns carbs into energy |
| 3 | Vitamin B6 | 1.3 mg | 🟢 79% | Brain & metabolism |
| 4 | Vitamin B9 (Folate) | 227 mcg DFE | 🟢 57% | Cell division; pregnancy |
| 5 | Vitamin B3 (Niacin) | 8.3 mg | 🟢 52% | Energy, skin & nerves |
| 6 | Vitamin B2 (Riboflavin) | 0.4 mg | 🟡 27% | Energy & cell health |
| 7 | Vitamin B5 (Pantothenic Acid) | 1.1 mg | 🟡 23% | Energy metabolism |
| 8 | Choline | 55 mg | 🟡 10% | Brain & liver |
| Minerals | ||||
| 1 | Copper | 1.8 mg | 🟢 200% | Iron use; connective tissue |
| 2 | Selenium | 53 mcg | 🟢 96% | Antioxidant & thyroid |
| 3 | Manganese | 1.9 mg | 🟢 85% | Bone & metabolism |
| 4 | Magnesium | 325 mg | 🟢 77% | Muscle, nerves & energy |
| 5 | Phosphorus | 660 mg | 🟢 53% | Bones & cellular energy |
| 6 | Zinc | 5.0 mg | 🟡 45% | Immunity & healing |
| 7 | Iron | 5.2 mg | 🟡 29% | Carries oxygen in blood |
| 8 | Potassium | 645 mg | 🟡 14% | Blood pressure & fluid balance |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 5.6 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 2.5 g | 🟡 | Cellular energy & detox |
| 3 | Arginine | 2.4 g | 🟡 | Blood flow (nitric oxide) |
| 4 | Leucine | 1.7 g | 🟡 | Builds muscle (BCAA) |
| 5 | Glycine | 1.5 g | 🟡 | Collagen, calm & sleep |
| 6 | Valine | 1.3 g | 🟡 | Muscle & energy (BCAA) |
| 7 | Proline | 1.2 g | 🟡 | Collagen & joints |
| 8 | Phenylalanine | 1.2 g | 🟡 | Dopamine & focus |
| 9 | Isoleucine | 1.1 g | 🟡 | Muscle & energy (BCAA) |
| 10 | Alanine | 1.1 g | 🟡 | Energy (glucose cycle) |
| 11 | Serine | 1.1 g | 🟡 | Cell membranes & brain |
| 12 | Lysine | 0.9 g | 🟡 | Collagen & immunity |
| 13 | Threonine | 0.9 g | 🟡 | Collagen & gut lining |
| 14 | Tyrosine | 0.7 g | 🟡 | Dopamine & thyroid |
Values are per 100 g of the USDA FoodData Central record FDC 170562, “Seeds, sunflower seed kernels, dried” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.