Nutritional Information For Sunflower Seeds

(Sunflower Seed Kernels, Dried)

Protein Rating

Fiber and Omega-III Ratings

Nutrition Facts

Serving Size - 100g
Weigh dried kernels
Amount Per Serving
Calories 584 Calories from fat 463
Total Fat 51g
    Saturated Fat 4g
    Omega-III 0mg
Sodium 0mg
Total Carbohydrate 20g
    Dietary Fiber 9g
Protein 21g

Calories per gram

Fat 9 • Carbohydrate 4 • Protein 4

Why Sunflower Seeds Is A Great Food For Bodybuilding, Fitness And Health: Nuts and seeds are a great source of good fats, protein, vitamins, and trace nutrients. Because of the high fat content, and therefore very high calorie content, nuts and seeds make a very poor primary protein source. Be careful when buying nut butters, especially mass produced peanut butter, because often they have significant amounts of sugar and bad fats added.

Where To Find Sunflower Seeds

The best place to find food is from local farmers markets as locally produced food is typically superior in freshness, flavor, and health to food found in supermarkets or online. However, if you cannot find it locally or do not have the time to shop, Amazon is the next best thing.

Nutrition of Sunflower Seeds

Is this the best nutritional choice?

When it comes to building muscle, building strength, losing fat, and getting healthy, its all about getting the most nutritional benefits for the fewest possible calories. Getting the most out of every calorie is of the utmost importance is when your daily caloric intake is low either because you are cutting or not doing cardio. Here is a comparison of your food choice to one that I consider to be the gold standard. [chart still under development]

The above chart compares equal calorie portions of your food to one which you might want to consider. The blue bars are your food and the red bars are for the food I am suggesting you might want to consider instead. What you will most likely find is that the food I am suggesting will have more protein, fiber, or Essential Fatty Acids than the one you have chosen. These are essential macronutrients for bodybuilding and good health.

Essential Amino Acid Profile Of Sunflower Seeds

Protein quality and protein quantity ratings

Why Sunflower Seeds got a protein quality rating of 30/100 and a protein quantity rating of 9/100
  1. How protein dense is the food? Sunflower Seeds has a protein density of 14% which means that 14% of the calories are from protein. Skinless grilled chicken breast has a protein density of about 80%, things like egg whites and isolated whey products have protein densities over 90%. With any protein density less than 60%, it becomes a challenge to get enough protein without going over your daily caloric budget and getting fat. If your primary protein source has a protein density of less than 50% then you are going to have to do *significant* amounts of daily cardio to burn off the extra calories if you dont want to increase bodyfat.
  2. What is the amino acid profile of the food? Muscle cant be built unless *all* the essential amino acids are present at the instant they are needed. If doesnt matter how many essential amino acids are in your stomach, if you run out of just one then all protein synthesis stops. This is why amino acid profiles are so important, to make sure that you get the right balance of amino acids so that a maximum of muscle can be built with a minimum of calories. When you compare the amino acid profile of Sunflower Seeds to chicken breast in the above chart, you will see that it is most lacking in lysine, in fact, Sunflower Seeds only has 45% as much of lysine as chicken breast does. Because of this, you need to eat 2.2 times as much protein to get the same muscle building properties as you get from chicken.
  3. How digestible is the food? This is where the science is the weakest. There are a couple ways people have attempted to factor this in - with BV (Biological Value) and with the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Something like whey protein isolate is nearly 100% digestible whereas the protein in some grains is only 50% usable. Sunflower Seeds has a digestability factor of 0.6 where 1.0 is 100% digestable. Typically when foods are high in fiber, the body has a harder time extracting usable protein from the food. Because not all the protein in this food is digestable, you need to eat times more than you would for a fully digestable food like milk.

The best complimentary protein source for Sunflower Seeds

A word is in order about how I come up with this list because the way to calculate the optimal complimentary food is not obvious. First, I look at which one of the essential amino acids the food (Sunflower Seeds in this case) is lowest in when compared to a high quality protein source like chicken breast. In the case of Sunflower Seeds, it is lowest in lysine. Then it gets a bit tricky. If I were just to scour the database for the food that highest amount of lysine per calorie, I would be recommending "add a scoop of protein powder to that" as the best complimentary food for *everything*. Yes, the best complimentary protein to a bucket of sawdust is a scoop of protein powder and actually, you could skip the sawdust :) The point of looking for complimentary foods is to look for raw foods, not processed ones. There are two things that one must balance when looking for the optimal complimentary food: first, how much lysine you get per calorie and second, you want something that is high in lysine relative to the other essential amino adids. The algorithm I wrote looks thru my database of over 5000 foods, optimizes the two requirements, and presents you with a list of fourty foods to choose from: twenty from plant sources and twenty from animal sources.

There is disagreement in the nutritional community about what constitutes "essential" amino acids. What is agreed is that histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are essential but then the disagreements seem to start. Technically cystenine and tryosine are non essential but many put them in the "conditionally essential" or "essential" category. Also arginine, glycine, glutamine, histidine, proline, and serine are also considered "conditionally essential". For the purposes of this software, I had to make a choice what "essential" means so that I can optimize the complimentary food so I chose the nine definitely essential plus cystenine and tryosine.

Top 20 best complimentary plant protein

FOOD NAMElysine
cauliflower,raw0.113021
mushrooms,brown,italian,or crimini,raw0.1008
parsley,freeze-dried0.099521
lambsquarters,ckd,bld,drnd,wo/salt0.084375
lambs quarters,ckd,bld,drnd,w/salt0.084375
lambsquarters,raw0.084286
lentils,sprouted,raw0.079464
lentils,sprouted,ckd,stir-fried,w/salt0.079318
lentils,sprouted,ckd,stir-fried,wo/salt0.079318
soybeans,mature seeds,raw0.074157
peas,split,mature seeds,ckd,bld,wo/salt0.072182
peas,split,mature seeds,ckd,bld,w/salt0.072182
peas,split,mature seeds,raw0.072179
winged bns,mature seeds,raw0.07204
peas,edible-podded,frz,ckd,bld,drnd,w/salt0.072
peas,edible-podded,frz,ckd,bld,drnd,wo/salt0.072
peas,edible-podded,ckd,bld,drnd,w/salt0.071865
peas,edible-podded,bld,drnd,wo/ salt0.071865
mori-nu,tofu,silken,soft0.071042
peas,mature seeds,sprouted,ckd,bld,drnd,w/salt0.070496

Top 20 best complimentary animal proteins

FOOD NAMElysine
cheese,parmesan,dry grated,red fat0.12295
cheese,ricotta,part skim milk0.118788
beef,loin,top sirloin cap steak,bnless,ln,1/8" fat,sel,raw0.115392
beef,rib eye steak/roast,bone-in,lip-on,ln,1/8" fat,sel,raw0.115381
beef,top loin petite rst,bnless,ln,1/8" fat,sel,ckd,rstd0.115379
beef,rib,back ribs,bone-in,ln,0" fat,sel,raw0.115373
beef,plate steak,bnless,inside skirt,ln,0" fat,sel,ckd,grild0.115372
beef,top loin petite roast/filet,bnless,ln,1/8" fat,sel,raw0.115371
beef,ribeye petite rst,bnless,ln,0" fat,sel,ckd,rstd0.115368
beef,loin,top sirloin filet,bnless,ln,0" fat,sel,ckd,grilled0.115367
beef,loin,top sirloin petite rst,bnls,ln,0" fat,sel,ckd,rstd0.115366
beef,plate steak,bnless,inside skirt,ln,0" fat,sel,raw0.115363
beef,ribeye cap steak,bnless,ln,0" fat,sel,raw0.115362
beef,plate steak,bnless,outside skirt,ln,0" fat,sel,raw0.115361
beef,rib eye steak,bnless,lip off,ln,0" fat,sel,raw0.115361
beef,plate steak,bnless,outside skirt,ln,0" fat,sel,ckd,grld0.115358
beef,loin,top sirlon petite rst/filet,bnls,ln,0" fat,sel,raw0.115358
beef,rib eye steak,bnless,lip-on,ln,1/8" fat,sel,ckd,grilled0.115355
beef,rib eye rst,bnless,lip-on,ln,1/8" fat,sel,ckd,rstd0.115355
beef,rib eye rst,bone-in,lip-on,ln,1/8" fat,sel,ckd,rstd0.115353

Protein Combination Of Sunflower Seeds and Soybeans,mature Seeds,raw

Of all the essential amino acids, lysine is in shortest supply in Sunflower Seeds. Soybeans,mature Seeds,raw is a good compliment becuase it is high in lysine. Sunflower Seeds has 0.045091 grams of lysine for every 28.1039 calories. Soybeans,mature Seeds,raw has 0.074157 grams of lysine for every 12.2225 calories.

The proper mixing ratio of Sunflower Seeds to Soybeans,mature Seeds,raw is 3.1:1 by calories

Amino AcidChicken BreastCombo of two cols to rightSoybeans,mature Seeds,rawSunflower Seeds
Protein11.70.71
Fat0.1273182.876420.42.47642
Carbs01.5624640.60.962464
Calories5.1355237.20399.128.1039
Sugar00.2260830.10.126083
Fiber0000.413859
TRP0.010770.0287390.0119920.016747
THR0.0243220.04465800.044658
ILE0.043830.0948070.0399950.054812
LEU0.0840230.1469810.0671450.079836
LYS0.10.10.0549090.045091
MET0.0297080.0348720.0110990.023773
CYS0.0106990.0349950.0132910.021704
PHE0.0410840.0993150.0430590.056256
TYR0.0340580.0632790.0312290.03205
VAL0.0456130.1044540.0411720.063282
HISTN0.0366260.03041400.030414

Another comment about how I decide what to combine with and how I do it is in order. In this first revision, I only look at the one single essential amino acid that is in shortest supply and then find a complimentary food that is high in that essential amino acid. Obviously, that is not perfect, it would be much better to look at *all* essential amino acids that are in relative short supply in the target food and then search the database for the food that can supply the missing essential amino acid quantities with a minimum of calories. For example, if you look at the protein quality of soy protein concentrate, you see that compared to chicken breast, its lacking most in methionine but also lacking in lysine. Since my software currently only looks at the shortage of methionine it chooses low fat sesame flour as the best complimentary food which fixes the methionine but still leaves a 12% deficit in the lysine. In my next revision, I will improve the algorithm significantly by looking at the lagging three essential amino acids rather than just looking at one. Sunflower Seeds